Paleo Periodic Table
Almond Butter — Almond butter can be consumed in place of peanut butter if nut allergies are a concern. Choose almond butter if you are looking for a good source of the B vitamins, folate and niacin.
Almond Flour — Almond flour offers a good source of fiber containing 3 grams per serving and can be used in baking recipes when looking to remove gluten.
Almond Milk — Almond milk contains no saturated fat or cholesterol and is high in Vitamin E. Can be used in a plant based diet.
Almonds — Almonds offer a healthy snack between meals. Try and keep your serving to 1/4 cup or approximately 1 oz.
Apple Cider Vinegar — Apple Cider Vinegar has long been used to treatment many ailments; however it may be used to boost energy by providing potassium and enzymes that may help relieve a tired feeling.
Apple Sauce — Homemade applesauce or minimally processed applesauce along with almonds can provide a healthy low-glycemic mid-day snack.
Apples — An apple a day might just keep the doctor away as consuming a small apple not only provides 10% of your days Vitamin C but also 3 grams of fiber.
Arrowroot Starch — Arrowroot Starch offers an excellent source of Vitamin B6 and can be used as a thickening agent in gluten free baking recipes.
Artichoke Hearts — Artichoke Hearts offers an excellent source of magnesium as well as Vitamin C.
Avocados — Avocados are a power food! They bring healthy monounsaturated fats to the table and can be used in many recipes from breakfast to dinner.
Bacon — As part of a balanced diet there is room for bacon. Although bacon is a processed meat, as part of a balanced diet 7% of our daily fat intake can come from saturated fats – so an occasional indulgence is fine.
Basalmic Vinegar — Balsamic vinegar is a nice compliment to your healthy green salad that offers 2 grams of carbohydrate and sugar per tablespoon.
Bananas — Although a high glycemic fruit, when combined with protein post workout can provide the energy your body needs for muscle recovery.
Beef Stew Meat — If you are looking for an excellent protein source, beef is your go to meat of choice. Just 3 ounces offers a whopping 22 grams of protein.
Beets — Beets bring a lot to the table as they have properties that can reduce high blood pressure, boost stamina, fight inflammation and the beet’s greens offer a healthy supply of magnesium.
Bell Peppers — Bell peppers are another super food full of Vitamin C, B6 and Folate
Black Pepper — Black pepper is a common seasoning that might help fight germs and cause the stomach to increase the flow of digestive juices.
Broccoli — Broccoli is a super food that offers protein, Vitamin C, fiber and calcium – how could you not add this food to your diet?
Brussel Sprouts — Often the forgotten vegetable, but Brussels Sprouts offer protein, fiber, Vitamin C and K and can be enjoy raw, baked or grilled.
Canned Tuna — Tuna, whether fresh or canned makes for a quick healthy lunch when paired with raw veggies but also packs 6 grams of protein per ounce.
Carrots — What’s Up Doc? A quote from a funny bunny but what’s up with carrots? Vitamin A, C, K, B6 and not too mention fiber is what’s up! Be sure to pair with a protein or fat to keep a low glycemic meal or snack.
Cashews — This kidney-shaped nut makes a great snack or a special addition to salads and stir-fry dishes. They have a lower fat content than most other nuts. They have a high level of the “good” monounsaturated fats.
Cauliflower — Enjoy cauliflower raw or cooked. It is available year round. It is low calorie with high vitamin C.
Celery — In addition to celery’s antioxidant and anti-inflammatory benefits, it supports a healthy digestive system. Celery is high in Vitamin K.
Chia Seeds — This seed has been a staple in Mayan and Aztec diets for centuries. They are rich in omega-3 fatty acids and an excellent source of fiber, 10 grams in 2 tablespoons.
Chicken — Winner, winner chicken dinner! Chicken is best known as a great source of high protein. A 4 ounce serving of chicken packs in 35 grams of protein. It also contains plentiful amounts of all the needed B vitamins.
Chili Powder — Chili powder is widely used spice for soups, stews and, of course, chili. Good for fighting inflammation. One tablespoon provides 44.5% of RDI.
Chocolate Chips — The higher the cocoa percent the better. Dark chocolate over the other types has benefits of antioxidants and may help reduce risk factors of heart disease. Eat in moderation!
Chorizo — This is a highly spiced Spanish sausage. It is high in protein but can be high in fat, so watch your portion size. Good in eggs and Mexican dishes
Chuck Roast — Beef is a good source of protein, zinc, vitamin B-6 and B-12, niacin, iron, and riboflavin. Chuck roast is considered one of the 29 cuts of beef designated as lean by the US Dept. of Agriculture.
Cinnamon — Cinnamon is a wonderful spice with anti-inflammatory effects. It is a great way to sweeten a protein shake, coffee, sweet potatoes or oatmeal.
Cocoa Powder — Chocolate can be unhealthy but not because of the cocoa. Cocoa powder has powerful antioxidants as well as anti-inflammatory effects to protect against plaque formation in the arteries.
Coconut Aminos — This comes from the sap of a coconut tree. It is loaded with amino acids and packed with vitamins and minerals. Substitute it for Soy sauce.
Coconut Butter — Like coconut oil, it has gained popular nutritional interest. The butter comes from coconut flakes and is pulverized into a silky smooth butter. It has the same health benefits as the oil plus fiber from the coconut meat.
Coconut Cream — Coconut cream has less water than coconut milk so it has a thicker, richer texture. 1 ounce of coconut cream has 100 calories, 1 gram of protein, and 10.5 grams of fat. Enjoy this in moderation.
Coconut Flakes — A serving of coconut flakes is a concentrated source of calories. Even though there are health benefits from coconuts, it does contain 9 grams of saturated fat. Use lightly for flavor in your trail mixes or oatmeal.
Coconut Milk — Coconut milk is an excellent substitute for cow’s milk because it is easy to digest. You can drink it plain, use it for cooking, or blend it with smoothies
Coconut Oil — Although it is a saturated fat, coconut oil is a medium chain triglyceride and not a long chain triglyceride which most saturated fat oils are. It is metabolized differently and is used as quick energy source.
Coconut Shredded — Shredded coconut adds a natural sweetness and rich flavor to a variety of foods. It has a long shelf life and is relatively low in cost.
Cucumbers — Cucumbers are 95% water. They are rich in insoluble fiber. This helps add bulk to your stool for quick and healthy elimination. They do make a great refreshing snack on hot summer days!
Cumin — This is a spice that has had recent attention to enhance memory and reduce stress.
Diced Tomatoes — A fruit or a vegetable? Tomatoes are a fruit. Tomatoes contain the anti-oxidant lycopene. It is not naturally produced in your body, so dice up tomatoes and make your best homemade red sauce.
Dijon Mustard — What makes this different from yellow mustard is the ingredients. The biggest difference is white wine (sometimes Burgundy wine) in the ingredients.
Dried Basil — This seasoning herb is used in a variety of foods. Probably most popular in making pesto (basil, pine nuts, and parmesan cheese). It is very high in vitamin K.
Dried Fruit — Dried fruit is dehydrated fruit. It has the same amount of calories and sugar content as its fresh form. Be careful not to over consume dried fruit because it is smaller in volume.
Dry Mustard — In most cases, you can substitute 1 teaspoon of dried mustard for 1 tablespoon of prepared mustard.
Eggs — Eggs are considered one of the most complete proteins to consume. Each egg contains 6 grams of protein, no fat in the white portion, and the dietary cholesterol in yolks does not increase blood cholesterol.
Flaxseed Meal — This tiny seed is powerful plant food. It has a good reputation of containing Omega-3 essential fatty acids, antioxidants, and fiber (soluble and insoluble).
Frozen Fruit and Berries — A variety of frozen fruits are easy to put into smoothies or protein shakes for a thick and nutritious snack or meal.
Frozen Spinach — Try this green smoothie: 1 cup frozen mango, 1/2 cup frozen spinach, 1 teaspoon grated fresh ginger, 1 tablespoon of fresh mint, and 1 cup of coconut milk. Enjoy!
Frozen Vegetables — Frozen Vegetables are nutritionally better than canned vegetables. Easy to prepare from the freezer to the microwave. Add your favorite seasonings and you have an instant side dish for dinner.
Garlic — Garlic is a plant in the onion family. Studies have shown that garlic can help prevent colds/flu, improve cholesterol levels, fight against dementia diseases, detoxify metals in the body and improve bone health.
Garlic Powder — Garlic powder has all the health benefits as raw garlic. It is easy to cook with and adds flavor to any meats, seafood, chicken, and vegetables.
Ghee — Ghee is made from butter but the milk solids and impurities have been removed. People who are lactose intolerant have no problems with this product.
Ginger — Ginger is commonly used to treat stomach issues. It helps settle conditions of morning sickness, motion sickness, gas, diarrhea, nausea caused by cancer treatment or surgery.
Ginger Root — Ginger root is a powerful anti-inflammatory herb. Ginger is well known as a remedy for travel sickness, nausea, and indigestion. Other benefits include boosting circulation, reducing headache and arthritis pain.
Ground Beef — Ground beef is available at reasonable prices. In general, it is high in calories and fat. It is a good source of protein, niacin, and vitamin B12
Ground Bison — Bison are leaner than cattle. Bison graze on grass and hay which increases their content of Omega -3 fatty acids compared to cattle raised on corn.
Ground Pork — Ground pork is high in selenium, zinc and potassium. Pork protein contains all the essential amino acids, which makes it a complete protein.
Ground Turkey — Substituting ground turkey for ground beef dishes will reduce the saturated fat and cholesterol. It is low in calories and high in protein.
Honey — Honey is acceptable as a sweetener. It is natural, not processed. Use this instead of table sugar or artificial sweeteners to create sweetness to teas, toast, oatmeal or protein shakes.
Hot Sauce — Hot sauce is typically made from a variety of hot chili peppers. They carry anti-aging and anti-oxidant benefits. Also, they can boost your metabolism.
Italian Sausage — Only eat this occasionally. Although it is a complete protein with all the recommended essential amino acids, it is high in calories.
Italian Spices — This is a combination of oregano, basil, marjoram, thyme, parsley, and rosemary. Some brands may include other spices to enhance the flavor. These phytochemicals help fight cancer and other diseases.
Kale — This is a leafy green vegetable that has gained popularity as a “super food”. It is a good source of antioxidants, fiber and calcium. Chop up some and add it to other leafy greens and vegetables for a rich healthy salad.
Lemons — Lemons are a small but mighty fruit used in a variety of ways. It is high in vitamin C. It is a refreshing flavor to add to water, salads, vegetables, and on seafood.
Limes — Limes are cousins to lemons. They are very similar in health benefits. You can use all parts of the lime, juice and skim as a zest. It adds wonderful flavor to many drinks and foods.
Lunch Meat — Lunch meats can be purchased at the deli or in pre-packaged containers. Usually, you are better to choose turkey or chicken over ham, salami or pastrami. Nitrates are added to preserve packaged meats.
Macadamia Nuts — Although they are high in calories and fat, they are considered heart healthy. 82% of the fat in Macadamia nuts are monounsaturated. Check the serving size as to how many to eat.
Maple Syrup, Grade B — This is a natural way to sweeten foods. It is still sugar but not a processed sugar like table sugar. The grade only indicates the color and taste difference. It does not mean it is any better or purer than a grade A.
Medjool Dates — These are the energy-dense fruit from the date palm. It is sweet tasting with high soluble fiber.
Olive Oil — This oil is the cornerstone to the Mediterranean diet. Olive oil is a monounsaturated oil that is the “good” fat that fights against heart disease, cancer, high blood pressure, rheumatoid arthritis and other diseases.
Onion Powder — Onion powder is a great choice to flavor foods instead of salt which the average American over consumes. I tablespoon of onion powder is equivalent to 1/2 chopped raw onion.
Oregano — This plant is used as a spice for seasoning. It is also used fight off respiratory tract disorders, GI disorders and even menstrual cramps.
Palm Shortening — Palm shortening is palm oil that has some of its unsaturated fats removed, giving it a firm texture. This product in not hydrogenated and contains no trans fats.
Parsley — It’s much more than a garnish. This herb helps with urinary tract infections, GI disorders, asthma, anemia, and even a breath freshener.
Pecans — Pecans are a tree nuts rich in anti-oxidants, monounsaturated fats and an excellent source of vitamin E. A handful of pecans makes a satisfying snack that may also benefit your heart health.
Pork Butt — Pork butt does not come from the “rear end” of the pig; instead, it is part of the shoulder. Although a good source of vitamins and protein, it is high in calories and fat. Eat in moderation.
Pork Chops — “The other white meat” is similar in nutritional value as chicken. Pork chops also are a good source of iron, B vitamins and potassium.
Ribeye Steak — Ribeye steaks are a tender cut of meat. It is also fattier cut of meat. Protein counts for about half of the calories in a ribeye. It provides all the essential amino acids your body needs.
Romaine Lettuce — This is just not any leafy green lettuce. It is very low on the GI scale. It has vitamins, minerals, phytonutrients and fiber. All good for the prevention or alleviation of many health complaints.
Salmon — Salmon is a heart healthy choice. It contains omega3 fatty acids which is recommended by the AHA to eat two times a week. Omega-3s promotes healthy joints, skin, and heart.
Scallops — Scallops are over 80% protein. They are high protein and low calories. They supply a healthy supply of magnesium and potassium.
Sea Salt — Sea salt and table salt are basically the same nutritionally. Sea salt and table salt contain comparable amounts of sodium by weight, although table salt usually has iodine added to it. Sea salt is less processed.
Shallots — Shallots are less pungent than onions. They are a good ingredient to use in cooking. They are more nutrient dense than onions.
Shrimp — This is another good seafood protein. It has supplies healthy amounts of zinc and selenium. What you may not know is that it naturally has high amounts of sodium and cholesterol.
Smoked Paprika — This rich colored red spice is fine powder of ground capsicum peppers. It is loaded with carotenoids like vitamin A. Vitamin A can improve your eyesight.
Spinach — Popeye had it right eating spinach all those years ago. It is a “super food” consisting of lots of iron and carotenoids. Spinach and other green leafy vegetables may help fight prostate cancer.
Spring Mix — This is a mix of different lettuces such as Romaine, kale, chard, arugula, maybe spinach and other types to create variations. The mix is loaded with vitamins and minerals.
Sweet Potatoes — 1 sweet potato spud has more nutrient value that a white baking potato. Give this spud a try with some cinnamon. Leave off the marshmallows and butter.
Tilapia — Tilapia is a good seafood source of protein. Use this fish to make grilled fish tacos with salsa and guacamole.
Tomato Paste — Tomato paste provides a concentrated tomato taste in a small serving. It is strained of all seeds and skin. Provides a good dose of vitamin A which assists in eye sight health.
Tomatoes — It is best to store your tomatoes on the counter, not in the refrigerator. Cool temperatures stop the ripening process so tomatoes become tasteless.
Vanilla Extract — Vanilla extract comes from dissolving vanilla beans in alcohol. This is the natural product. Artificial vanilla flavor is not even made from vanilla beans. Vanilla extract is richer tasting and has some anti-oxidant benefit.
Vegetable Broth — Store bought vegetable broth is high in sodium so look for the “low-sodium” label on the can. A hot 1 cup serving is a nice way to warm up in the winter or dink a cup before mealtime as a way to curb your appetite.
White Distilled Vinegar — White distilled vinegar is highly acidic. It has 0 calories. A little drizzle can be used instead of your normal salad dressing or add to a marinade for meats.
Yellow Mustard — This makes a good alternative to sandwich spreads. Although very low in fat, it is high in sodium. Use sparingly. You only need the favor.
Yellow Onions — Onions can survive storage of 3-6 months. Yellow onions with higher pungency have a higher amount of anti-oxidants.
Zucchini — A part of the summer squash family, this is a staple at farmer’s markets. Make a side dish of zucchini sautéed with olive oil and Italian seasoning. Sprinkle with a touch of parmesan cheese.