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two diced tomatoes, lemon juice/olive oil/spice dressing). For dinner, she has two lean pork chops, two cups of steamed broccoli, and a tossed green salad (two cups of romaine lettuce, a half-cup of diced tomatoes, a quarter-cup of sliced purple onions, half an avocado, lemon juice dressing) . She tops it all off with a half-cup of fresh or frozen blueberries and a quarter-cup of slivered almonds. For a snack, she has a quarter-cup of slivered almonds and a cold pork chop.

Nutrient Daily Intake RDA

Calories 2,200.0 100%

Protein 190.0 (g) 379%

Carbohydrate 142.0 (g) —

Fat 108.0 (g) —

Saturated fat 21.0 (g) —

Monounsaturated fat 54.0 (g) —

Polyunsaturated fat 21.0 (g) 21.0 (g) —

Omega 3 fats 6.7 (g) —

Water-soluble vitamins

Thiamin (B1 ) 4.6 (mg) 417%

Riboflavin (B2 ) 3.6 (mg) 281%

Niacin (B3 ) 56.2 (mg) 374%

Pyridoxine (B6 ) 5.9 (mg) 369%

Cobalamin (B12 ) 10.3 (µg) 513%

Biotin 113.0 (µg) 174%

Folate 911.0 (µg) 506%

Pantothenic acid 11.5 (mg) 209%

Vitamin C 559.0 (mg) 932%

Fat-soluble vitamins

Vitamin A 6,861.0 (RE) 858%

Vitamin D 0.0 (µg) 0%

Vitamin E 26.5 (mg) 331 %

Vitamin K 945.0 (µg) 1,454%

Macro minerals

Sodium 813.0 (mg) —

Potassium 8,555.0 (mg) —

Calcium 890.0 (mg) 111 %

Phosphorus 2,308.0 (mg) 289%

Magnesium 685.0 (mg) 245%

Trace minerals

Iron 21.5 (mg) 143%

Zinc 19.8 (mg) 165%

Copper 3.5 (mg) 155%

Manganese 6.4 (mg) 181 %

Selenium 0.147 (mg) 267%

Dietary fiber 47.0 (g) —

Beta-carotene 3,583.0 (µg) —

As you can see, the Paleo Diet is extremely nutritious. The macronutrient breakdown for this sample 2,200-calorie diet is 33 percent protein, 25 percent carbohydrate, and 42 percent fat. Note that for every nutrient except vitamin D, the daily nutrient intake ranges from 1.5 to more than 10 times the governmentally suggested RDA. Even “healthful” vegetarian diets don’t reach these nutrient levels. The Paleo Diet is rich in antioxidant vitamins (A, C, and E), minerals (selenium), and plant phytochemicals, such as beta-carotene, which can help prevent the development of heart disease and cancer. In addition, the high levels of B vitamins (B6, B12, and folate) prevent elevated levels of blood homocysteine, a potent risk factor for atherosclerosis, and also have been associated with a reduced risk of colon cancer and spina bifida, a neural tube birth defect.

Even though the fat content (42 percent of total calories) is slightly higher than that in the average American diet (31 percent of total calories), these are good fats—healthful, cholesterol-lowering monounsaturated and polyunsaturated fats. Actually, the monounsaturated fat intake is twice that of saturated fat. As I discussed earlier, the high levels of omega 3 fats also help protect against heart disease by their ability to thin the blood, prevent fatal heartbeat irregularities, and lower blood triglycerides.

Not only does the Paleo Diet provide you with an abundance of nutrients, it’s also extremely high in fiber. This, too, can lower blood cholesterol. It promotes normal bowel function and prevents constipation as well.

Finally, because extra salt and processed salty foods are not part of the Paleo Diet, the sodium (and chloride) content here is very low, while the potassium content is quite high. As we’ve discussed, this high-potassium/low-sodium balance helps prevent high blood pressure, kidney stones, asthma, osteoporosis, certain types of cancer, and other chronic diseases known to be associated with high-salt diets.

The amount of vitamin D you’ll get on the Paleo Diet is negligible, because vitamin D is found only in trace quantities in all naturally occurring foods, except for fish liver oils. But we don’t need to eat that much vitamin D—we can get all we need from the sun. (When we’re exposed to ultraviolet radiation from sunlight, our bodies synthesize vitamin D from the cholesterol in our skin.) Our Paleolithic ancestors spent much of their time outdoors, and they manufactured all the vitamin D they needed from the sun’s natural rays. Today, many of us get insufficient sunlight exposure to synthesize optimal