Paleovedic Diet Grocery List

I read an incredible book called The Paleovedic Diet which combines Paleo principles (what our caveman ancestors ate) with principles from Ayurvedic medicine that includes food, spices, and natural remedies for your individual body type. Exceptionally well written and is now my preferred eating guide. In fact, it’s helped me eat more vegetables and to use spices which have incredible health benefits I was unaware of. I never liked spices…ever…but now I use them to add flavor and aroma to food in a non-overwhelming way. Highly recommend reading the book.

Since this was so revolutionary for me, I created a grocery list based on foods recommended in the book. There are more foods listed in the book along with explanations of their health benefits, but the ones below are just those I found most interesting. This is all coming from someone who didn’t eat vegetables until my late 20s and now I eat roughly 50% vegan, 50% pescatarian (fish & vegetables), and 1-2 meat based meals per week. After years of digestive challenges since childhood and having now tried Paleo, vegetarian, and vegan, for me personally, the principles leveraged from this book have worked the best. Everyone is different, so you can find your ideal combinations of food that work best for what you like to eat and your body type. I buy exclusively organic to avoid pesticides, potential pathogens, antibiotics, etc. While some people will debate this, in my observations, it seems to have made a noticeable positive difference on my digestion.

A note on price. People complain about organic food being so much more expensive, but it depends on how and what you buy. And it’s still cheaper than going out! First off, it’s absurd to think that paying an extra couple bucks on something that will have greater health impacts isn’t worth it. Look for sales, shop local at farmer’s markets, eat what’s in season, buy from the bulk aisle, make things from scratch (it’s cheaper than prepared). Additionally for those of us in the U.S., with Amazon’s acquisition of Whole Foods, Prime members get 2% cash back and if you use the Amazon Prime Visa credit card, you get 5%. That plus the price reductions make Whole Foods more affordable that it used to be.

Shortcuts to food categories: Green Leafy Vegetables, Root Vegetables, Cruciferous Vegetables, Other Vegetables, Fruits, Legumes, Fats & Oils, Nuts & Seeds, Grains & Oats, Animal Based Protein, Fermented Food (Probiotics), Prebiotics, Miscellaneous Foods, Vitamins & Minerals, Spices, Ayurvedic Food Sources.

Green Leafy Vegetables

Root Vegetables

Very nutritious starches if prepared well. Over boiling, for example, leaches nutrients. Other health benefits as well.

Cruciferous Vegetables

These types of vegetables may not work for everyone, as they can cause bloating and gas, so be mindful of that and monitor your body if you choose to eat them. Lowering your portion size may help reduce those effects.

Other Vegetables

Some more veggies that didn’t fit into the above categories.

Fruits

Buy organic, as many fruits, especially those listed in the “dirty dozen,” are likely to contain pesticides which can negatively affect digestion among other things.

Legumes

Legumes are kind of magical in that they are whole foods that contain a well balanced amount of nutrients, including protein, carbohydrates, and fiber. Don’t buy/use frozen, soak overnight, sprout and/or ferment before cooking. Make sure to cook them properly and thoroughly! I’m a huge fan of lentils, for example. I frequently eat lentils or lentil soup, which are amazing for camping due to the nutritional benefits, no need for refrigeration, and quick preparation if pre-cooked.

Fats & Oils

Some vitamins and minerals are water solution and some are fat soluble. What that basically means is that they digest better when eaten with water or fat. For example, eating salad with olive oil will help your body absorb more of the nutrients. Certain healthy fats and oils can help absorb more nutrients, provide an alternative to butter/dairy for cooking, and can improve energy levels. Typically you want those that remain in liquid form despite cooler temperatures with the exception of coconut oil.

Nuts & Seeds

A great efficient way to get your daily doses of fat and protein. Be mindful of portion size since they are high in calories, but a handful for example has wonderful health benefits. Additionally, eating as a light snack before a meal can help fill you up and thus reduce how much you eat during your actual meal.

Grains & Oats

I don’t go heavy on these, but I like having oatmeal and granola as another option for breakfast.

Animal Based Protein

I try to eat fish several meals a week and meat once per week. Otherwise I get my protein from legumes, nuts, seeds, and grains. This is a personal choice. I find that balance works well for me. As of this moment, my body functions much better with some fish and meat occasionally that I couldn’t find in a purely vegetarian or vegan diet. In order of priority for purchasing meat to get the best quality for what’s considered the most natural, look for 1) pastured or pasture-raised, 2) grass-fed, 3) free-range, 4) organic. For fish look for wild caught vs .farmed. I would encourage you to purchase from ethically raised sources. It’s better for you and better for the animal.

Fermented Foods (Probiotics)

These foods contain the good bacteria that support and nourish a healthy gut and digestion.

Prebiotics

These foods contain the nutrients for good bacteria to flourish. In other words, it’s food for the good bacteria (probiotics).

Miscellaneous Foods

A couple other items to consider for your grocery shopping.

Vitamins & Minerals

Here are just a few impactful vitamins and minerals, particularly for increased energy, along with food sources that contain them.

• Vitamin D – sun, seafood, mushrooms
• Vitamin B12 – meat, poultry, fish, eggs, dairy
• Magnesium – green leafy vegetables, nuts, seafood, avocados, legumes, dark chocolate; supplements: magnesium gluconate, aspartate, lactate, glycerinate (higher bioavailability), magnesium citrate (fairly well absorbed)
• Zinc – green leafy vegetables, mushrooms, grass-fed meat, nuts, seeds (pumpkin seeds), seafood, legumes, dark chocolate
• Vitamin K2 – leafy vegetables, meat (organs), egg yolks, grass-fed butter/cheese, fermented vegetables, natto
• Selenium – seafood, meat (organs), eggs, dairy, nuts, Brazil nuts (2-3)

Spices

I never used to cook with spices, but once I found fresh, organic spices and began to experiment, this completely changed how I cooked. The added health benefits, tastes, and aromas make it so easy to improve the flavor of your food, eliminate the need for processed sauces or dressings, and help your body digest and absorb nutrients from the foods you eat. Use whole seeds over ground to retain potency and extend shelf life. Dry roast with oil to activate and release volatile essential oils but don’t burn. Heat 1-2 minutes until you smell them which signals they’re ready.

Here is a table with more information about the benefits, preparation and warnings about using with certain medications. I’m not a doctor, so you should consult your physician when trying any of these if you are on medication. Those with an asterisk I highlighted for myself to signify they help with digestion.

Ayurvedic Food Sources

The following table breaks down different tastes mapped to the Ayurvedic effects on the body and which foods are best sources. I encourage you to read the book to find out your Ayurvedic body type which will identify which foods you need more or and which you need less.