about 15 to 20 times too much. Because nuts are slightly high on the omega-6 side, make sure you eat them in moderation only. The serving size is a closed handful (about 1 â 4 cup).
These nuts stand out from the crowd for their healthier fatty acid profile, in addition to their low amount of polyunsaturated fats, which are unhealthy and can cause inflammation:
Cashews
Chestnuts
Macadamia nuts
Hazelnuts
Keep these nuts in the superfood category by buying the freshest available. You can ensure they are freshest when you buy the nut in the shell (never hulled). Always purchase raw nuts (except for cashews, which are unsafe eaten raw), buy in the bulk bins at the store where they move quickly, and store them in a cold dark place.
Fats and oils
Healthy fats make you look younger and help you lose weight; every structure and function in the body benefits from healthy oils.
You may think youâre benefiting from an oil when youâre actually consuming a damaged oil thatâs being cooked at too high a temperature. Overheating can damage some oils, causing oxidation that makes otherwise-healthy oils likely to cause inflammation. Avoid cooking with extra-virgin olive oil and nut oils; use those oils to toss on salads or drizzle over cooked food. For high-heat cooking â on the stovetop or grill or in the oven â use saturated fats from animals or coconut.
Superfood choices in the fats and oils category include the following:
Coconut fats: Coconuts are an excellent source of saturated fat and produce so many delicious varieties of Paleo-approved fats: coconut oil (best for cooking), coconut butter, coconut flakes, and coconut milk.
Olives and avocadoes: Both olives and avocadoes are favored sources of monounsaturated fats. Use olive oil and avocado oil for salads, and nibble on both olives and avocados in salads or as snacks.
Animal fats: Animal fats are an excellent choice for cooking, but only if the fats come from organic, grass-fed, pastured animals. If you can find a good source, fats like lard, tallow, butter, and ghee (clarified butter) are healthful, delicious options.
Coconut-based pantry foods
The pantry foods that stand out from the crowd are the fabulous coconut products. Coconut is a magnificent antibacterial and antimicrobial food. It promotes weight loss, a healthy immune system, and a healthy metabolism; keeps your skin healthy and youthful-looking; and is one of the best oils you can cook with because it stays stable at such high temperatures.
Coconut aminos (an alternative to soy)
Coconut butter
Unsweetened coconut flakes
Canned coconut milk
Coconut oil
Always double-check the label on pantry items just to be extra sure you arenât getting any nasty ingredient surprises.
Yellow Light: Approaching Some Foods with Caution
Some foods may fall into a bit of a gray area for Paleo aficionados. When your body is healthy and your gut is strong, you may make some food decisions that fall outside of the realm of strict Paleo. The following sections help you navigate those fuzzy areas while choosing the best, most superfood options available.
Doing dairy
Some people can handle dairy, and others canât. Personally, I canât touch it; it has almost an immediate reaction on my body. I can tolerate some grass-fed butter and ghee, but thatâs where it ends with me.
However, if youâre one of those folks who feel like dairy is no issue with you, get only the highest-quality full-fat dairy and tune in to how dairy affects your body. Be sure you arenât experiencing any symptoms of dairy intolerance, such as earaches, acne, congestion, joint aches, yeast infections, premenstrual discomfort, fatigue, asthma, skin rashes, or intestinal issues.
When you eat the âgold standardâ dairy products â raw, fermented, full-fat dairy such as cultured butter, yogurt, kefir, and cheese â youâre getting a healthy fat, a fermented food, and conjugated
These nuts stand out from the crowd for their healthier fatty acid profile, in addition to their low amount of polyunsaturated fats, which are unhealthy and can cause inflammation:
Cashews
Chestnuts
Macadamia nuts
Hazelnuts
Keep these nuts in the superfood category by buying the freshest available. You can ensure they are freshest when you buy the nut in the shell (never hulled). Always purchase raw nuts (except for cashews, which are unsafe eaten raw), buy in the bulk bins at the store where they move quickly, and store them in a cold dark place.
Fats and oils
Healthy fats make you look younger and help you lose weight; every structure and function in the body benefits from healthy oils.
You may think youâre benefiting from an oil when youâre actually consuming a damaged oil thatâs being cooked at too high a temperature. Overheating can damage some oils, causing oxidation that makes otherwise-healthy oils likely to cause inflammation. Avoid cooking with extra-virgin olive oil and nut oils; use those oils to toss on salads or drizzle over cooked food. For high-heat cooking â on the stovetop or grill or in the oven â use saturated fats from animals or coconut.
Superfood choices in the fats and oils category include the following:
Coconut fats: Coconuts are an excellent source of saturated fat and produce so many delicious varieties of Paleo-approved fats: coconut oil (best for cooking), coconut butter, coconut flakes, and coconut milk.
Olives and avocadoes: Both olives and avocadoes are favored sources of monounsaturated fats. Use olive oil and avocado oil for salads, and nibble on both olives and avocados in salads or as snacks.
Animal fats: Animal fats are an excellent choice for cooking, but only if the fats come from organic, grass-fed, pastured animals. If you can find a good source, fats like lard, tallow, butter, and ghee (clarified butter) are healthful, delicious options.
Coconut-based pantry foods
The pantry foods that stand out from the crowd are the fabulous coconut products. Coconut is a magnificent antibacterial and antimicrobial food. It promotes weight loss, a healthy immune system, and a healthy metabolism; keeps your skin healthy and youthful-looking; and is one of the best oils you can cook with because it stays stable at such high temperatures.
Coconut aminos (an alternative to soy)
Coconut butter
Unsweetened coconut flakes
Canned coconut milk
Coconut oil
Always double-check the label on pantry items just to be extra sure you arenât getting any nasty ingredient surprises.
Yellow Light: Approaching Some Foods with Caution
Some foods may fall into a bit of a gray area for Paleo aficionados. When your body is healthy and your gut is strong, you may make some food decisions that fall outside of the realm of strict Paleo. The following sections help you navigate those fuzzy areas while choosing the best, most superfood options available.
Doing dairy
Some people can handle dairy, and others canât. Personally, I canât touch it; it has almost an immediate reaction on my body. I can tolerate some grass-fed butter and ghee, but thatâs where it ends with me.
However, if youâre one of those folks who feel like dairy is no issue with you, get only the highest-quality full-fat dairy and tune in to how dairy affects your body. Be sure you arenât experiencing any symptoms of dairy intolerance, such as earaches, acne, congestion, joint aches, yeast infections, premenstrual discomfort, fatigue, asthma, skin rashes, or intestinal issues.
When you eat the âgold standardâ dairy products â raw, fermented, full-fat dairy such as cultured butter, yogurt, kefir, and cheese â youâre getting a healthy fat, a fermented food, and conjugated
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