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Nutrition
Paleolithic (Paleo) Diet
Based upon a hunter-gatherer diet presumed to exist during the
Paleolithic period (lasting 3.4 million years and ending 6000–2000
BC), restricts eating to foods that were only available during the
Paleolithic period.
Emphasized Considerations
• Fresh vegetables, f ruits, and root
vegetables
• Grass-fed lean red meats
• Fish/seafood
• Eggs
• Nuts and seeds
• Nutritious, naturally sourced oils,
including olive, walnut, flaxseed,
macadamia, avocado, and coconut.
Avoid:
• Cereal grains
• Legumes, including peanuts
• Dairy products
• Potatoes
• Ultra processed foods
• Ref ined sugar, ref ined
vegetable oils, and salt
Vegetarian Dietary Patterns
Vegetarian dietary patterns primarily consist of plant-based foods,
including fruits, vegetables, whole grains, legumes, seeds, and nuts.
Types
• Vegan: Only plant-based foods such as f ruits, vegetables, legumes,
grains, seeds, and nuts, with no animal proteins or animal by-products,
such as eggs, milk, or honey
• Lacto-vegetarian: Plant-based foods plus some or all dairy products
(e.g., cheese)
• Lacto-ovo Vegetarian: Plant-based foods, dairy products, and eggs
• Pescatarian: Plant-based foods and seafood
• Semi or Partial Vegetarian: Plant-based foods, along with chicken or
f ish, dairy products, and eggs, but not red meat
• Metabolic effects: A plant-based dietary pattern is generally associated
with weight loss, a reduced risk of heart disease, and benef icial effects
on metabolic diseases, certain types of cancer, and potentially all-cause
mortality
• Risks:
▶ The advantages of a plant-based dietary pattern are diminished when
nutritious whole foods are replaced with ultra-processed foods and
ref ined carbohydrates.
▶ Vegetarian dietary patterns can lead to certain nutritional
def iciencies, such as vitamin B12, requiring careful monitoring and
appropriate supplementation when necessary.
