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Nutritional Maximizing?

Answered on September 12, 2014
Created October 05, 2012 at 9:34 PM

I've only recently started a paleo-like diet (I'm not too strict on the diary) and when I started I felt great and lost 25 pounds (and still losing upto 1.5 lbs a week). My question is: How would one go about maximizing their nutritional intake? What I mean by that is, how can one select the least amount of highest quality of foods, such that one's vitamins, minerals and everything else is maximized? I'm more interested in fruits & vegetables more than animal products (I eat plenty of that anyway). Also, I buy locally grown produce that's certified organic (not herbicide, pesticide, GMO and grown on soil that is at least three years free of fertilizer and other crap.)

Thanks for your help!

00cd3b6f51530a6832fcda1712edbec3

(2411)

on October 09, 2012
at 01:45 AM

A note on kale: The EWG just recently recommended you go organic on this veggie, due to concerns about the use of growing use of organophosphate fertilizer, a known endocrine disruptor, to grow kale.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on October 06, 2012
at 03:16 AM

I do homemade yogurt and lacto-ferment a variety of veggies. All good stuff.

4a4c07b8b2dea362bdba479e558747db

on October 06, 2012
at 02:37 AM

And how does yogurt fare as a probiotic as compared to fruits & vegetables? I ask because I consume it daily...

4a4c07b8b2dea362bdba479e558747db

on October 06, 2012
at 02:36 AM

Would spinach be a substitute for kale in case I get bored of it?

3846a3b61bc9051e4baebdef62e58c52

(18635)

on October 05, 2012
at 11:24 PM

Oh and I usually only eat a few servings of vegetables a day, but they do change frequently.

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2 Answers

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00cd3b6f51530a6832fcda1712edbec3

(2411)

on October 05, 2012
at 10:10 PM

Congrats on the weight loss to date! You're on the right track with buying organic produce, although genetic contamination from GMO crops is quickly rendering that designation meaningless. If you don't already eat chia seeds, work them into your diet; they're a mineral powerhouse! I use ground chia seeds instead of breadcrumbs in meatloaf. In addition to being good for you, they soak up lots of liquid, which increases the fat content of the meatloaf. If you can't afford to buy all organic produce, refer to EWG's "dirty dozen" (up to 15 now) list of most pesticide-laden plant foods.

But animal foods, as you probably know, are more concentrated sources of nutrition, and the livers of traditionally-raised animals are the single most concentrated source of nutrients. Just soak the liver overnight in buttermilk to reduce the harshness, and then google the internet for recipes.

Unfortunately, even the healthiest diets need some supplementation, due to the toxicity of our modern environment. Chris Kresser provides a small list of supplements that he recommends for anyone who's relatively healthy:

  • Vitamin A
  • Vitamin D
  • Vitamin K2
  • Magnesium
  • Vitamin C

Mark Sisson recommends a slightly different set of supplements.

And remember, "being paleo" is not all about diet. Mark Sisson lays out the goals of the "paleo lifestyle" quite nicely, and Chris Kresser's 9-step program (LGT step 1) to "perfect health" is another multi-dimensional guide.

0
3846a3b61bc9051e4baebdef62e58c52

(18635)

on October 05, 2012
at 11:21 PM

Kale, liver, nuts, and eggs IMO if your looking for biggest nutritional bang. Everything else is caloric filler (albeit quite yummy and possibly even necessary). But consider that there is evidence that wider variety of fiber (i.e. fruits and vegetables) may contribute to a greater variety of good microbes in your gut. It's a theory, but seems likely. That and you reduce the toxic accumulation of antinutrients from any singular plant.

4a4c07b8b2dea362bdba479e558747db

on October 06, 2012
at 02:36 AM

Would spinach be a substitute for kale in case I get bored of it?

3846a3b61bc9051e4baebdef62e58c52

(18635)

on October 05, 2012
at 11:24 PM

Oh and I usually only eat a few servings of vegetables a day, but they do change frequently.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on October 06, 2012
at 03:16 AM

I do homemade yogurt and lacto-ferment a variety of veggies. All good stuff.

4a4c07b8b2dea362bdba479e558747db

on October 06, 2012
at 02:37 AM

And how does yogurt fare as a probiotic as compared to fruits & vegetables? I ask because I consume it daily...

00cd3b6f51530a6832fcda1712edbec3

(2411)

on October 09, 2012
at 01:45 AM

A note on kale: The EWG just recently recommended you go organic on this veggie, due to concerns about the use of growing use of organophosphate fertilizer, a known endocrine disruptor, to grow kale.

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