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Nuts are rich in calories. If you are trying to lose weight, you should eat only about 4 ounces of them a day. Also, except for walnuts, almost all nuts have high levels of omega 6 fats, and if eaten excessively, they can unbalance the ratio of omega 6 to omega 3 fats in your diet.

For ideal health, then, you should eat fruits and vegetables with every meal, along with moderate amounts of nuts, avocados, seeds, and healthful oils (flaxseed and olive). However, just because it’s a vegetable doesn’t mean it’s good—or that it’s on the list below. High-carbohydrate, starchy tubers like potatoes are restricted on the Paleo Diet. Also, dried fruit should be eaten only in small amounts because it, too, can produce a high glycemic load (causing a rapid increase in the blood glucose level), particularly when you eat too much of it. When you’re hungry or in doubt, start with a high-protein, low-fat food. Remember, lean protein is the most effective nutrient in reducing your appetite and boosting your metabolism to help you burn stored fat.

Fruits

• Apple

• Apricot

• Avocado

• Banana

• Blackberries

• Blueberries

• Boysenberries

• Cantaloupe

• Carambola

• Cassava melon

• Cherimoya

• Cherries

• Cranberries

• Figs

• Gooseberries

• Grapefruit

• Guava

• Grapes

• Honeydew melon

• Kiwi

• Lemon

• Lime

• Lychee

• Mango

• Nectarine

• Orange

• Papaya

• Passion fruit

• Peaches

• Pears

• Persimmon

• Pineapple

• Plums

• Pomegranate

• Raspberries

• Rhubarb

• Star fruit

• Strawberries

• Tangerine

• Watermelon

• All other fruits

Vegetables 1

• Artichoke

• Asparagus

• Beet greens

• Beets

• Bell peppers

• Broccoli

• Brussels sprouts

• Cabbage

• Carrots

• Cauliflower

• Celery

• Collards

• Cucumber

• Dandelion

• Eggplant

• Endive

• Green onions

• Kale

• Kohlrabi

• Lettuce

• Mushrooms

• Mustard greens

• Onions

• Parsley

• Parsnip

• Peppers (all kinds)

• Pumpkin

• Purslane

• Radish

• Rutabaga

• Seaweed

• Spinach

• Squash (all kinds)

• Swiss chard

• Tomatillos

• Tomato (actually a fruit, but most people think of it as a vegetable)

• Turnip greens

• Turnips

• Watercress

Nuts and Seeds

Nuts are rich sources of monounsaturated fats. Monounsaturated fats tend to lower cholesterol and reduce the risk of heart disease and may also reduce the risk of certain cancers, including breast cancer. However, because nuts and seeds are such concentrated sources of fat, they have the potential to slow down weight loss, particularly if you’re overweight. Again, if you are actively losing weight, you should eat no more than 4 ounces of nuts and seeds a day. Once your metabolism has increased and you’ve reached your desired weight, you can eat more nuts, particularly walnuts, which have a favorable omega 6 to omega 3 ratio. Note: Peanuts are legumes, not nuts, and are not on the list.

• Almonds

• Brazil nuts

• Cashews

• Chestnuts

• Hazelnuts (filberts)

• Macadamia nuts

• Pecans

• Pine nuts

• Pistachios (unsalted)

• Pumpkin seeds

• Sesame seeds

• Sunflower seeds

• Walnuts

Foods You Can Eat in Moderation

Some people are surprised to find alcohol in this next category. There is no evidence to suggest that our Paleolithic ancestors drank any form of alcoholic beverage. And it’s abundantly clear, in our own day, that abuse of alcohol—in addition to causing a host of serious behavioral and social problems—can impair your health, damage your liver, and increase your risk of developing many cancers. However, if you currently drink in moderation—if you enjoy an occasional beer or glass of wine—there’s no need to give up this pleasure on the Paleo Diet. In fact, numerous scientific studies suggest that moderate alcohol consumption significantly reduces the risk of dying from