Our family has gone primal (some paleo) over the past 8 months.However, one of us still does not like much meat (she's cool with occasional ground meat, sausage, chicken and prefers seafood). We're concerned about getting enough fat into her. What would you suggest?
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1000 grams each of EPA and DHA through lemon flavor fish oil/ per day if over 12 (500 mg if under 12) - both must be taken with food. A lot of vegetarians will take this because they understand the benefit. 1 Teaspoon virgin unrefined coconut oil per day- gradually increase to one tablespoon - preferably at night when fat burning occurs. Food changes Pastured eggs Marinate meat/seafood in lemon and spices and that takes a lot of the meaty/fishy smell out! Eat veggies with good fats otherwise the vitamins in veggies are not absorbed*. Cook veggies in ghee/butter/coconut oil/heavy cream. Creamy Broccoli soup, Brocoli and Cheese, Creamed spinach, kale, and peas are delicious! Eat raw salads eat with olive oil and an an acid like vinegar or lemon juice. Acids like vinegar (balsamic, red wine, apple cider, etc.) and lemon juice kill parasites in raw foods. Sweet potatoes/Yams have the most nutrition of the starches (plantains, potatoes) and should be eaten with plenty of ghee, butter, or coconut oil. For potatoes - creamy mashed potatoes/cauliflower/turnips (if no nightshades) with lots of heavy cream and butter or coconut oil/coconut milk (dairy-free version). Limit nuts to only unsweetened macadamia, walnut, pecan, and almonds (MAX one-third cup/day), AVOID PEANUTS, limits cashews to once/month Full fat dairy is a complete protein and acceptable if no allergy, sensitivity. Raw is best. Avoid juice, dried fruit (including figs/dates), soda, artificial sugars, fried foods, and any sweetened drink Homemade paneer, ghee or yogurt from full fat whole milk is fine Avoid all skim milk, lowfat milk, milk powders 10-20 grams of Dark chocolate 80% and higher is fine per day. It is bittersweet, has low sugar, and no milk. It has the antioxidants, and good for the heart. Start with 70% and work up, the higher, the more bitter. Make sure no fillers like milk, soy, wheat, or other ingredients are not there. |
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Eggs. Coconut oil. Avocados. Cheese (if she does dairy.) |
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Along with Dragonfly's suggestions, cook with or add butter or ghee to cooked veggies. Use chicken thighs instead of breasts.
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Olive oil Macadamia nuts Olives Coconut butter 85-90% chocolate Macadamia nut oil (try this drizzled on some peaches this summer) Homemade mayonnaise Salmon Tuna Pecans Almonds |
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