Thursday, March 11, 2010

Now what CAN I eat?

I have recently gotten some posts in the comments section from people wondering what they can eat while following the Caveman2.0 lifestyle. I did cover it in a fairly general manner with the first post but I didn't go into any great detail on what you should be eating.

Well let's get to it then shall we?

Here is a list of foods taken directly from the Paleo diet By Dr Loren Cordain. I don't necessarily agree with the stance Dr Cordain takes on fats so I have made some amendments in order to make the Diet Caveman Friendly.

The Caveman2.0 lifestyle puts a much greater emphasis on fat consumption while limiting carbohydrate intake. The goal is to make the body switch over to an environment where we are burning our fat stores for energy which is  much more efficient for performance and weight loss.

So without further ado:


  Meats 
  • beef 
  • Flank steak
  • Top sirloin steak
  • Hamburger 
  • London broil
  • Chuck steak
  • Lean veal
  • Any other lean cut
  • Pork 
  • Pork loin
  • Pork chops
  • All unprocessed cuts of meat
Poultry 
  • Chicken breast
  • Turkey breast
  • Game hen breasts
  • Dark meat (wings, legs, thighs)
Eggs
  • Chicken (go for the enriched omega 3 variety)
  • Duck
  • Goose
Other meats
  • Rabbit meat 
  • Goat meat 
Organ meats
  • Beef, lamb, pork, and chicken livers
  • Beef, pork, and lamb tongues
  • Beef, lamb, and pork marrow
  • Beef, lamb, and pork “sweetbreads”
Game meat
  • Alligator
  • Bear
  • Bison (buffalo)
  • Caribou
  • Elk
  • Emu
  • Goose

    Kangaroo
  • Muscovy duck
  • New Zealand cervena deer
  • Ostrich
  • Pheasant
  • Quail
  • Rattlesnake
  • Reindeer
  • Squab
  • Turtle
  • Venison
  • Wild boar
  • Wild turkey
Fish
  • Bass
  • Bluefish
  • Cod
  • Drum
  • Eel
  • Flatfish
  • Grouper
  • Haddock
  • Halibut
  • Herring
  • Mackerel
  • Monkfish
  • Mullet
  • Northern pike
  • Orange roughy


    Perch
  • Red snapper
  • Rockfish
  • Salmon
  • Scrod
  • Shark
  • Striped bass
  • Sunfish
  • Tilapia
  • Trout
  • Tuna
  • Turbot
  • Walleye
  • Any other commercially available fish
Shellfish
  • Abalone
  • Clams
  • Crab
  • Crayfish
  • Lobster
  • Mussels
  • Oysters
  • Scallops
  • Shrimp
Fruit -Fruit is definitely caveman but avoid more than a piece or two a day, as modern fruits have a much higher sugar count than their paleolithic counterparts
  • Apple


    Apricot
  • Avocado
  • Banana

    Blackberries
  • Blueberries
  • Boysenberries
  • Cantaloupe
  • Carambola
  • Cassava melon
  • Cherimoya
  • Cherries
  • Cranberries
  • Figs
  • Gooseberries
  • Grapefruit
  • Grapes
  • Guava
  • Honeydew melon
  • Kiwi
  • Lemon
  • Lime
  • Lychee
  • Mango
  • Nectarine
  • Orange
  • Papaya
  • Passion fruit
  • Peaches
  • Pears
  • Persimmon
  • Pineapple
  • Plums
  • Pomegranate
  • Raspberries
  • Rhubarb
  • Star fruit
  • Strawberries
  • Tangerine
  • Watermelon
  • All other fruits
Vegetables
  • Artichoke
  • Asparagus
  • Beet greens
  • Beets
  • Bell peppers
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Collards
  • Cucumber
  • Dandelion
  • Eggplant
  • Endive
  • Green onions
  • Kale
  • Kohlrabi
  • Lettuce
  • Mushrooms
  • Mustard greens
  • Onions


    Parsley
  • Parsnip
  • Peppers (all kinds)
  • Pumpkin
  • Purslane
  • Radish
  • Rutabaga
  • Seaweed
  • Spinach
  • Squash (all kinds)
  • Swiss chard
  • Tomatillos
  • Tomato (actually a fruit, but most people think of it as a vegetable)
  • Turnip greens
  • Turnips

    Watercress   

    OILS 
    • Olive, avocado, walnut, coconut, and canola oils
    Nuts and Seeds
    • Almonds
    • Brazil nuts
    • Cashews
    • Chestnuts
    • Hazelnuts (filberts)
    • Macadamia nuts
    • Pecans
    • Pine nuts
    • Pistachios (unsalted)
    • Pumpkin seeds
    • Sesame seeds
    • Sunflower seeds
    • Walnuts
      

    Foods You Should Avoid

    Cereal Grains
    • Barley (barley soup, barley bread, and all processed foods made with barley)
    • Corn (corn on the cob, corn tortillas, corn chips, corn starch, corn syrup)
    • Millet
    • Oats (steel-cut oats, rolled oats, and all processed foods made with oats)
    • Rice (brown rice, white rice, top ramen, rice noodles, bas mati rice, rice cakes, Rice flour (all processed foods made with rice)
    • Rye (rye bread, rye crackers, and all processed foods made with rye)
    • Sorghum
    • Wheat (bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts, pancakes, waffles, pasta, spaghetti, lasagna, wheat tortillas, pizza, pita bread, flat bread, and all processed foods made with wheat or wheat flour)
    • Wild rice
    Cereal Grainlike Seeds
    • Amaranth
    • Buckwheat
    • Quinoa
    Legumes
    • All beans (adzuki beans, black beans, broad beans, fava beans, field beans, garbanzo beans, horse beans, kidney beans, lima beans, mung beans, navy beans, pinto beans, red beans, string beans, white beans)
    • Black-eyed peas
    • Chickpeas
    • Lentils
    • Peas
    • Miso
    • Peanut butter
    • Peanuts
    • Snowpeas
    • Sugar snap peas
    • Soybeans and all soybean products, including tofu
    Starchy Vegetables
    • Starchy tubers
    • Cassava root
    • Manioc
    • Potatoes and all potato products (French fries, potato chips, etc.)
    • Sweet potatoes
    • Tapioca pudding
    • Yams
    Salt-Containing Foods
    • Almost all commercial salad dressings and condiment
    • Deli meats
    • Frankfurters
    • Ham
    • Hot dogs
    • Ketchup
    • Olives
    • Pickled foods
    • Pork rinds
    • Processed meats
    • Salami
    • Salted nuts
    • Salted spices

    • Sausages Virtually all canned meats and fish (unless they are unsalted or unless you soak and drain them)


    Processed Meats
    • Prepackaged Luncheon meats
    • Sausages
    • Pepperoni
    • Balogna
    • Salami
    Soft Drinks and Fruit Juices
    • All sugary soft drinks
    • Canned, bottled, and freshly squeezed fruit drinks (which lack the fiber of fresh fruit and have a much higher glvcemic index)
    Sweets
    • Candy
    • Honey
    • Sugars


     Condiments
    • Most commercially prepared condiments
    • Ketchup
    • Mustard
    • Relish
    • Mayo
    • Miracle whip

    There you have it folks. As you get to know the basics it should become fairly intuitive. The basics are, if it is whole and natural and comes from nature, chances it's petty ok. If it's precessed, prepackaged and comes from a big manufacturing plant, it's most likely bad for you.
    Keep checking because I'll be adding some recipes i the near future as well.

    Wishing you all the best in good health and happiness
     
Caveman2.0