Paleo diet is a popular eating plan which focuses on natural, whole foods and cuts out modern processed ingredients. In this blog we will break down the paleo diet in simple terms for you.
What Is the Paleo Diet?
The paleo diet, short for “Paleolithic diet,” is based on what humans are believed to have eaten thousands of years ago, before farming and packaged food came along. The idea is to eat like a hunter-gatherer, focusing on foods that could be hunted or gathered in nature.
People follow this diet hoping to feel better, lose weight, and avoid lifestyle diseases like heart disease, diabetes, and obesity.
What Did Our Ancestors Really Eat?
While no one can say exactly what our ancestors ate, scientists believe early diets were made up of a wide range of whole foods, things like meat, fish, fruits, vegetables, nuts, and seeds. What they ate depended on where they lived and what was available.
Some evidence even shows they may have eaten wild grains before farming existed. So, the original paleo diet wasn’t just meat-heavy, it was flexible and varied.
The Basic Rules of the Paleo Diet
The main idea behind paleo is to avoid modern processed foods and stick with ingredients that come from nature, not a factory.
Key Principles:
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Eat whole, unprocessed foods
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Avoid refined sugars, grains, and additives
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Focus on nutrient-rich options
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Choose quality meats and healthy fats when possible
This approach is based on the theory that our bodies haven’t fully adapted to the processed foods introduced by farming and modern food industries.
Foods You Can Eat on the Paleo Diet
There's a long list of delicious foods you can enjoy on paleo.
Allowed:
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Meats (beef, chicken, turkey, pork-grass-fed if possible)
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Fish and seafood (salmon, trout, shrimp, tuna)
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Eggs (pastured or omega-3 enriched preferred)
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Vegetables (broccoli, carrots, spinach, peppers, etc.)
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Fruits (berries, apples, bananas, oranges, avocado)
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Nuts and seeds (almonds, walnuts, sunflower seeds)
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Healthy fats (olive oil, avocado oil, coconut oil)
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Herbs and spices (turmeric, garlic, sea salt, rosemary)
Foods to Avoid or Limit
To follow the paleo diet, you’ll need to avoid some common foods that became popular after farming began.
Not Paleo-Friendly:
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Grains (wheat, oats, rice, pasta, cereal)
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Legumes (beans, lentils, peanuts)
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Dairy products (milk, cheese, yogurt-unless full-fat and optional)
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Refined sugar (candy, soft drinks, desserts)
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Artificial sweeteners (aspartame, sucralose)
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Highly processed foods (chips, frozen meals, packaged snacks)
Sample Paleo Meals for a Day
Want to know what eating paleo might look like in real life? Here's a simple daily meal plan:
Breakfast:
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Scrambled eggs with spinach and tomatoes
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A piece of fruit (like a banana or apple)
Lunch:
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Grilled chicken salad with mixed greens, avocado, and olive oil dressing
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A handful of almonds
Dinner:
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Baked salmon
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Steamed broccoli and sweet potatoes
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Fresh berries for dessert
Snacks:
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Baby carrots, hard-boiled eggs, or a handful of walnuts
What Are the Health Benefits?
Many people try the paleo diet to feel better and reach their health goals. Here's what research (mostly short-term studies) shows:
Possible Benefits:
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Weight loss without needing to count calories
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Lower blood pressure and cholesterol
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Reduced blood sugar levels
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Improved heart health markers
These benefits are likely due to eating fewer processed foods and more fruits and vegetables, not just cutting grains or dairy.
What Are the Risks or Downsides?
While paleo has its perks, it’s not perfect. Here are a few things to consider:
Potential Concerns:
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Cutting out grains and legumes may lead to missing fiber and some nutrients.
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Dairy is a great source of calcium and vitamin D, which are important for bone health.
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The diet can be expensive, grass-fed meat and organic produce aren’t cheap.
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It may be hard for vegetarians or vegans to follow because it limits plant-based protein sources.
Switching to paleo suddenly may also cause bloating or digestive changes if you're not used to eating a lot of fiber.
Can the Paleo Diet Be Flexible?
Yes! Today, many people follow a “modern paleo” or “paleo-inspired” diet that adds back some healthy modern foods:
Common Flex Modifications:
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Grass-fed butter
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Gluten-free grains like white rice or quinoa
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Red wine in small amounts
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Dark chocolate (70% cocoa or higher)
You don’t have to follow paleo 100% to benefit from eating fewer processed foods and more real ingredients.
Is Paleo Right for You?
The paleo diet offers a clear, back-to-basics approach to healthy eating. It can help you avoid junk food, eat more whole ingredients, and potentially improve your health.
But it’s not for everyone. If you have dietary restrictions or health conditions, or just aren’t sure where to start, talk with your doctor or a registered dietitian.
Looking for a naturally sweet paleo snack? Our dried mangoes are paleo-friendly, with no added sugars or preservatives, just real fruit, the way nature intended.
