Today’s Agenda What is the Paleo Diet? Compare: Paleo vs DASH Is Healthful Paleo Possible? Quiz!

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Presentation transcript:

Today’s Agenda What is the Paleo Diet? Compare: Paleo vs DASH Is Healthful Paleo Possible? Quiz!

What is the Paleo Diet?

PALEOLITHIC Paleo = Paleolithic Eat what the cavemen ate.

The History The paleolithic period ended roughly 10,000 years ago. That’s when we started farming.

Paleolithic Foods Wild plants Wild animals

Modern Paleo Roots Mushrooms Nuts Fruits Vegetables Fish Grass-fed meats Eggs

NOT Paleo Grains Legumes: beans, peanuts, peas Dairy Potatoes Refined sugar Refined salt Processed oils Processed food

Meet the DASH DASH stands for Dietary Approaches to Stop Hypertension.

Make the DASH Foundation Fruits Vegetables Whole grains Additional Lean poultry/meat Fatty fish Low-fat /Nonfat dairy

A Word About Beans

Let’s Compare! A day with paleoA day with paleo A day with DASHA day with DASH

Paleo Day! Breakfast: Berries in coconut milk Lunch: Salad with chicken, tomatoes, and dressing Dinner: Spaghetti squash with meat sauce Dessert: Macadamia nuts

DASH Day! Breakfast: Oatmeal with skim milk, berries, and a banana Lunch: Vegetarian chili with brown rice, a garden salad, and a small whole wheat pita

DASH Day! Dinner: Baked fish, spaghetti squash, brown rice, and steamed broccoli Dessert: Fresh fruit and plain nonfat yogurt parfait

Let’s Compare! What did you notice about the two diets? What was similar? What was different?

A Look at the Numbers

So, What Do We Know? DASH -- high in vital nutrients, low in “bad for you” elements Paleo -- missing some vital nutrients, with way too much fat, saturated fat, and sodium

Paleo and Your Heart This version of paleo eating creates a “perfect storm” for heart disease. Is there a way to go paleo without endangering heart health?

Paleo and Your Heart Ways to make a paleo diet better for you

Choose Lean Meat Chicken breast Lean beef –Eye round roast –Sirloin top side steak –Top round Watch portion size too!

Skip the Dressing! Packaged salad dressings can be fat and sodium bombs. Replace them with flavored vinegars and a tiny bit of olive oil.

Fruits and Vegetables Eat lots of fruits and vegetables Go for a variety of colors and textures.

Skip Coconut Oils Coconut oil is laden with saturated fat. Use it sparingly.

Calcium Eat dark green vegetables –Spinach –Arugula –Kale Include acorn squash and sweet potatoes

And Now… A Quiz! How well do you know paleo?

Quick Quiz Which of the following foods is not part of the paleo diet? * Apples* Coconut oil * Beans* Beef True or false? A traditional paleo diet is high in saturated fat and low in fiber.

Quick Quiz Which of the following foods is not part of the paleo diet? * Apples* Coconut oil * Beans* Beef True or false? A traditional paleo diet is high in saturated fat and low in fiber.

Quick Quiz Which nutrient is missing from many paleo dishes? * Vitamin E* Calcium * Vitamin C* Cholesterol True or false? You can still eat healthfully within a paleo framework.

Quick Quiz Which nutrient is missing from many paleo dishes? * Vitamin E* Calcium * Vitamin C* Cholesterol True or false? You can still eat healthfully within a paleo framework.

Quick Quiz Which foods are key parts of both the DASH and paleo diets? * Fruits * Vegetables * Fish* All of the above True or false? DASH stands for Dietary Approaches to Start Hypertension.

Quick Quiz Which foods are key parts of both the DASH and paleo diets? * Fruits * Vegetables * Fish* All of the above True or false? DASH stands for Dietary Approaches to Start Hypertension.