The Cave Man Diet: Basic Nutrition Plan

The Cave Man Diet: Basic Nutrition Plan

The following diet is a general program for optimum health. If you have been tested for your individual food allergies, it will be necessary for you to modify the recommendations to conform to your avoidance of your allergens.

There are no menus for you to follow, no calories or carbohydrates to count; you need not measure or weigh portions of food. All foods are categorized into two easy-to-remember groups: Foods to Eat Liberally and Foods to Avoid.

 

The Caveman Diet

 

 

 

 

 

 

The Cave Man Diet: Foods to Eat Liberally

Foods containing nutrients that enhance the body’s defenses against disease will be your mainstay.

Vegetables

Eat as much as you like and include six or more servings of vegetables each day. When fresh varieties are not available, use frozen or canned vegetables. Potatoes are excellent and provide the optimum nutritional value when baked or boiled with the skin intact. Green leafy and stalky vegetables are excellent, such as: cauliflower, broccoli, asparagus, spinach, green beans, cabbage, mushrooms, brussel sprouts, alfalfa sprouts, bean sprouts, celery, turnips, dill, bell peppers, squash, okra, tomatoes, and all raw salad vegetables (but not iceberg lettuce). Fresh and raw vegetables are the best choices for providing a large amount of bulk. Steamed vegetables are also good choices.

One vegetable serving each day should be a raw vegetable or vegetable salad (do not use iceberg lettuce). Tomatoes should be included frequently in this category, since they are an excellent source of Vitamins A and C. Also, raw green peppers can be added to your salad to supply the Vitamin C. Broccoli is one of the richest vegetable sources of both A and C.

Other vegetable servings should include, but need not be limited to, the dark green or
yellow varieties for they are particularly rich in many valuable nutrients, such as iron, riboflavin and calcium.

Legumes are excellent sources of vegetable protein. They have good vitamin and mineral content. These include: peas, beans, soybeans, and almonds. Combining whole grains and legumes will provide high quality protein and can be used in place of animal protein. Another good combination for replacing animal protein is whole grains with nuts and seeds. CAUTION: DO NOT EAT ANY PEANUTS OR PEANUT BUTTER!

When vegetables are to be cooked, cook until just tender in as little water as possible to
assure the best retention of vitamins and minerals. A good method is to bring the vegetable to a boil, turn off the heat, and allow to stand for 8 – 10 minutes. Stir-fried vegetables prepared in a “wok” are delicious and retain much of their vitamin and mineral content.

The Caveman Diet

 

 

 

 

 

 

 

 

 

 

 

 

 

Fruit and Fruit Juice

When available, fresh fruit should be eaten three times daily, with meals or as a snack. Ideally, one serving should be of the citrus variety. Raw fruit is preferable to cooked. If canned fruit, frozen fruit, or refrigerated bottled fruit is used, select unsweetened varieties packed in their natural juices or water.

Fresh fruit is best and should be eaten with the peel, such as: apples, pears, nectarines,
apricots, plums, strawberries and other berries, and peaches. Other fruits that are good are: oranges, grapefruit, cantaloupe, crenshaw melons, papayas, mangoes, pineapples.

Vegetable and fruit juices serve as substitutes for undesirable beverages such as coffee,
tea, soft and alcoholic drinks. Any kind of fruit juice, canned, frozen or fresh is acceptable if no sugar has been added.

Dairy Products

If you are not allergic to dairy, follow these guidelines. Use only certified pure raw milk, cottage cheese, white cheese, naturally flavored yogurt and buttermilk. Limit cheese to no more than 4 oz daily, as a meat or milk substitute. Avoid all processed cheese “food.” If you can scoop it out of a jar, squeeze it out of tubes or spray it out of cans, it isn’t food! If you are blood type “O,” all dairy products should be omitted.

Meat, Seafood and Poultry

Good sources for all meat and/or fish are Whole Foods Markets, Trader Joe’s, or Harmony Farms which supplies many health food stores. Commercially grown beef and chicken is filled with pesticide, hormone and antibiotic residues; commercially caught fish is often taken in polluted waters.

Non-commercial varieties of fowl and eggs are allowed. The parasites associated with
cancer are present in large amounts in commercial eggs. Eggs should be fertile and are limited to 5 per week. Eggs furnish more nutrients per calorie than any other single food except milk. For those who are dairy sensitive (where milk must be avoided), eggs become the most efficient food source available. Fowl should be limited to one serving per day.

Unlimited amounts of white fish that has been broiled or baked may be consumed; however, you need to make careful inquiry as to the waters the fish have been caught in. Many fish are taken from a polluted environment. Those chemical residues are harmful to you.

Red meats must be organically raised and lean. Limit your servings of red meat to one
serving per week. Organ meat, particularly liver, is a good choice; however, liver must be organically grown calf liver ONLY. Your total intake of meat/fish/fowl should be 10 oz. per day.

The Caveman Diet

 

 

 

 

 

 

 

 

 

 

 

Whole Grains

These may be consumed freely and in unlimited quantities, providing they are organically grown and absolutely void of additives. No white flour refined products are allowed. Make your selections from: whole-grain breakfast cereals, wheat germ, shredded wheat, 100% whole wheat bread and flour, brown rice, millet, buckwheat and whole grain corn meal. Whole grain cereals that require cooking, such as oatmeal and whole wheat cereals, are the most nutritious. You can obtain tasty “granola” that contains no sugar. Eat 100% whole wheat bread that contains no sugar or additives.

Nuts and Seeds

These are valuable additions to your diet, and occasionally may be substituted for meat. They also supply essential fatty acids. Any of the dry roasted nuts (no peanuts), as well as raw sunflower seeds and raw pumpkin seeds, make nutritious between-meal snacks. Nibble freely on almonds, pecans, walnuts, pistachio nuts and cashews (avoid the varieties which have been cooked with oil, or to which salt has been added). Do not eat over 1/3 cup per day.

Fats

Maximum intake of vegetable oils should be limited to 3 tablespoons per day. Polyunsaturated oils should only be consumed uncooked, at least 1 tablespoon per day; stir fry should be prepared using only olive or sesame oil. Fats used as “spreads” on bread, potatoes, and for seasoning foods should be kept to a minimum. A limited amount of butter is preferable to products made from hydrogenated (saturated) refined vegetable oil.

Hydrogenated fats encourage a cholesterol problem as they disturb cholesterol metabolism. The hydrogenation process whereby oils are hardened, creates indigestible fat molecules with completely foreign chemical bonds which the body is not equipped to break down. Margarine is not a food! The great bulk of fats in your diet will come from their use in cooking, salads and mayonnaise and you should be careful to select those fats from unrefined vegetable oils such as corn oil, peanut oil, sunflower seed oil, safflower seed oil and olive oil. Of these, corn oil, safflower and sunflower seed oil are the better choices since they contain the largest amount of unsaturated fatty acids.

All of these oils, however, increase your need for Vitamin E and you should be sure you
are getting more than a token amount of this essential nutrient. IMPORTANT NOTE: ALL OF THESE OILS MUST BE KEPT REFRIGERATED. Unrefrigerated oils become rancid very rapidly destroying your fat-soluble vitamins and increasing your risk of malignancy.

Sweets

The only sweets allowed consist of limited amounts of honey, natural maple syrup and unsulfured molasses.

Seasonings

Seasonings may include herbs, garlic, onions, chives, parsley and marjoram.

Beverages

Beverages may include herb teas, fresh fruit and vegetable juices and reverse osmosis carbon filtered water or distilled water. The quality of water is VERY important. Use only filtered or distilled water for cooking and drinking.

 

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