Higher Protein Intake from animal sources:
Traditional hunter-gatherer diets average up to 35% of their calories from protein, whereas today’s average Western diet sees only 15% of their calories sourced from protein (University of Sydney, 2009). Meat and seafood are cornerstone foods for the Paleo diet as they provide not only a high source of protein, but are also a potential source of healthy fats. Protein also helps one feel full and “satiated”, therefore avoiding the cycle of snacking/grazing that can lead to poor choices throughout the day.
Examples include beef, pork, lamb, turkey, fish, shellfish, wild game, eggs, etc.
Carb sources should be non-starchy fruits and vegetables. These will have lower glycemic indexes, are typically slower to digest, and have lessened impact on blood sugar levels. These foods will also have higher fiber, which is essential for good health and helps people avoid making poor decisions in-between meals as they feel more satiated for longer periods of time. Non-starchy fruits and vegetables will also include vitamins and nutrients. Eating a variety of these, or “eating the rainbow” as is often said, will help ensure one is able to cover their nutrient bases. This fiber and nutrient dense content make non-starchy vegetables a better source of carbohydrates than whole grains and refined grains. These fruits and veggies will make up 35-40% of total calories.
Moderate to High Fat Intake, with a focus on sourcing “healthy” fats from monounsaturated and polyunsaturated sources:
More and more research is disproving the old adage that fat makes you fat, or that fat is unhealthy. The human body requires fat to survive and many of the vitamins in our food can’t be absorbed without fat (hence the term, fat-soluble vitamins). The key is the type of fat! Good fat sources include nuts, seeds, eggs, and oils such as Olive, Coconut, Avocado, Flaxseed, and nut oils.