Paleo diet, also known as Paleolithic, hunter-gatherer, Stone Age and Caveman diet, is modelled from prehistoric human diets (Mayo Clinic, 2017). Meats, fish, fruits, vegetables, seafood and nuts are the major dietary sources of paleo diet (Mayo Clinic, 2017). The belief is that paleo diet is more suitable for human body than the modern diet (Mayo Clinic, 2017).

7 guidelines for following the Paleo diet:

·      Higher protein intake – e.g. chicken, fish, pork etc.

·      Lower carbohydrate intake and lower glycaemic index – less pasta, breads, cereals and potatoes etc.

·      Higher fibre intake – more vegetables and fruit

·      Moderate to higher fat intake dominated by monounsaturated and polyunsaturated fats with balance Omega-3 and Omega-6 fats

·      Higher potassium and lower sodium intake – eat food higher in potassium (salmon & bananas) and less salt (bacon)

·      Net dietary alkaline load that balances dietary acid – have equal amounts intake of bitter (alkaline) and sour foods (acid)

·      Higher intake of vitamins minerals, antioxidants and plant phytochemicals – more fruits and vegetables (cabbage & broccoli)

(Cordain, 2015).

Paleo diet for a day

Breakfast: Chicken, eggs and grapefruit 

Lunch: Grilled salmon with roast vegetables

Dinner: Steak with a side salad and blueberries 

Snack: Almonds, raw walnuts or apple slices

Paleo diet macronutrient to energy (Renee, n.d.)

Carbohydrates: 22-40%

Protein: 19-35%

Fat: 28-47%

What to eat on the PALEO diet ?

The Paleo Diet. 2016. What to eat on the paleo diet [Image]. Retrieved from: 

http://thepaleodiet.com/what-to-eat-on-the-paleo-diet-paul-vandyken/

5 Australian Dietary guidelines 

• To achieve and maintain a healthy weight, be physically active and choose amounts of nutritious food and drinks to meet your energy needs - nutritious food is required for growth, development and daily sustenance.

• Enjoy a wide variety of nutritious foods from the five food groups everyday – e.g. vegetable, fruit, cereal foods, lean meat, milk etc.

• Limit intake of foods containing saturated fat, added salt, added sugars and alcohol -  e.g. pizza, bacon, soft drinks etc.

• Encourage, support and promote breastfeeding

• Care for your food; prepare and store them safely

(National Health and Medical Research Council, 2013).

Acceptable Macronutrient Distribution Range (AMDR) (Whitney, Rolfes, Crowe, Smith, & Waish, 2014) 

Carbohydrates: 45-60%

Protein: 15-25%

Fat: 20-35%

The Australian Government. 2013. Australian Guide to Healthy Eating. Retrieved 

from: https://www.nhmrc.gov.au/_files_nhmrc/file/your_health/healthy/nutrition/n55a_australian_dietary_guidelines_summary_131014_1.pdf

Compare Paleo diet to the Australian dietary guidelines (ADG) and AMDR

• Paleo diet mainly focus on high protein and lower carbohydrates and diary intake whereas ADG recommend a wide variety of nutritious foods from the five groups meet your energy needs every day. Paleo diet encourage overconsumption of protein from meat. According to Whitney, Rolfes, Crowe, Smith and Waish (2014) this could lead to deficiencies in essential vitamins and minerals such as magnesium (functioning of the nervous system) and calcium (bone development). 

• There has been a significant different in terms of macronutrient contribution to energy, paleo focuses primarily on fat (28-47%) and protein (19-35%) while AMDR focuses primarily on carbohydrates (45-65%). 

• Overconsuming protein does not lead to health benefits. However, it might lead to kidney problem, because of the excess nitrogen found in proteins. Moreover, lower consumption of carbohydrates might lead to breaking down muscle and depletion of fat storage for energy expenditure.

• Additionally, carbohydrates consumption is related to vital function such as brain function and blood circulation.  Lower consumption of carbohydrates may lead to braking down muscle and deplete fat stores for vital functions. In a long run, lower carbohydrates consumption could result in negative health outcome.

Recommendations:

The paleo diet is not a suitable diet for normal people, but it has been shown to be suitable for people are sensitive to gluten (Celiac disease). A balanced diet should include consumption of a wide variety of nutritious foods. In cases where you have a particular food disliking, find alternative sources containing the same nutrients. If someone want to try a new diet, I recommend seeking a dietitian’s advice or some organisation dietary guidelines.