Cheat Sheet VEGETABLES Q What are the most nutritious vegetables, the most important ones that you need in your diet? A It s not really important, as long as you get a variety.
Don t stress about special superfoods. Maximizing the nutrient variety in your diet is much more important: eat all kinds of vegetables and use a variety of preparation methods Other vegetables Even white vegetables like cauliflower and onions are very nutritious and versatile in recipes! CAULIFLOWER SUBSTITUTIONS FOR UNHEALTHY FOODS LACTOFERMENTED VEGETABLE MEDLEY Bright colors Carrots! Beets! Tomatoes! Squash! Eggplant! All the colors come from different antioxidants, so eat the rainbow. Cooked PECAN AND SWEET POTATO SIDE TOMATO AND SPINACH SALAD Cooked vegetables can be easier on sensitive stomachs, and cooking makes some nutrients more bioavailable (e.g. the antioxidants in tomatoes). Starchy vegetables Paleo is not a lowcarb diet unless you want it to be! Starchy vegetables are important for active people Leafy greens VEGETABLE CURRY SAUTÉED SPINACH Leafy green vegetables are some of the most nutritious foods around, and fine even on low-carb diets. Raw Cooking breaks down some of the vitamins (especially Vitamin C), so eat some of your vegetables raw BEET KVASS BACON, GRAPE, AND BROCCOLI SALAD Fermented Sauerkraut, pickles, kimchi, and other fermented vegetables are good for your gut. With one caveat: eat all kinds of vegetables that work for you. Some people have special sensitivities, digestive considerations, or other issues that s in the next section. 2
ALSO, FOR OPTIMAL NUTRITION, EAT YOUR VEGETABLES WITH FAT IT HELPS YOU ABSORB FAT-SOLUBLE NUTRIENTS LIKE VITAMINS SALAD DRESSING VEGETABLES WITH RANCH GRILLED VEGETABLES VEGETABLES WITH BACON BUT WHAT IF UPSETS MY STOMACH? This is the caveat to eat a huge variety: eat a huge variety of the foods that work for you. Some people have sensitivities to certain groups of vegetables and feel better without them. That doesn t make any of these vegetables bad in the abstract, and if you don t react to them, there s absolutely no reason to eliminate any of them from your diet. But if some kinds of vegetables do give you trouble, here s a guide: 3
WHAT UPSETS YOUR STOMACH? Onions, garlic, leeks, and other foods in that family Broccoli, cauliflower, cabbage, kale, and other brassicas Dried fruit, or large amounts of fruit at once YOU MAY HAVE A FODMAPS SENSITIVITY It means that your body reacts poorly to certain types of fiber. You can learn more here Large quantities of nuts Dairy foods Sweeteners (honey, maple syrup, etc.) Gas/bloating Constipation, diarrhea, or an alternating pattern of both Pain or cramping in your gut Spinach Sauerkraut, kimchi, and other fermented Mushrooms Eggplant YOU MAY HAVE HISTAMINE INTOLERANCE It means that your body can t break down a naturally occurring chemical called histamine. You can learn more here Leftover meat or cured meats (e.g. bacon or sausages) Fish and seafood Wine, vinegar, and other fermented liquids Cheese, yogurt, and other fermented dairy Chocolate Citrus fruit Rashes and allergy-like symptoms Bloating, GI problems like gas and cramping Headaches 4
WHAT UPSETS YOUR STOMACH? YOU MAY HAVE A NIGHTSHADE INTOLERANCE Tomatoes and tomato products It means that your body reacts poorly to certain types of fiber. You can learn more here Bell peppers Large quantities of nuts Dairy foods Sweeteners (honey, maple syrup, etc.) Hot peppers and spices made from them (e.g. paprika) White (but not sweet) potatoes Gas/bloating Constipation, diarrhea, or an alternating pattern of both Pain or cramping in your gut And remember: even if you have a vegetable sensitivity, you can still enjoy a wide variety of vegetables: check out your cheat sheets for delicious low-fodmap, low-histamine, and AIP/nightshade-free meal plans! Copyright 206 by Paleo Leap, LLC All material in this cheat sheet is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being