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Paleo Quick Start Guide - everything you need to know to get started now
Shopping List - from the meal plans in The Paleo Solution | In Italiano
Paleo Food Matrix - hundreds of meal ideas at your fingertips | In Italiano
Download Book Index (print, cut to size and insert into the back of The Paleo Solution book)

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Nutritional analysis of Paleo foods vs. whole grains

Mean nutrient density of various food groups (418-kJ samples)*

Nutrient	Whole grains	Whole milk	Fruit	Vegetables	Seafood	Lean Meats	Nuts and Seeds
Vitamin B-12 (µg)	0.00 [4]	0.58 [5]	0.00 [4]	0.00 [4]	7.42 [7]	0.63 [6]	0.00 [4]
Vitamin B-3 (mg)	1.12 [4]	0.14 [1]	0.89 [3]	2.73 [5]	3.19 [6]	4.73 [7]	0.35 [2]
Phosphorus (mg)	90 [3]	152 [5]	33 [1]	157 [6]	219 [7]	151 [4]	80 [2]
Riboflavin (mg)	0.05 [2]	0.26 [6]	0.09 [3]	0.33 [7]	0.09 [4]	0.14 [5]	0.04 [1]
Thiamine (mg)	0.12 [5]	0.06 [1]	0.11 [3]	0.26 [7]	0.08 [2]	0.18 [6]	0.12 [4]
Folate (µg)	10.3 [4]	8.1 [2]	25.0 [6]	208.3 [7]	10.8 [3]	3.8 [1]	11.0 [5]
Vitamin C (mg)	1.53 [3]	74.2 [5]	221.3 [7]	93.6 [6]	1.9 [4]	0.1 [1]	0.4 [2]
Iron (mg)	0.90 [4]	0.08 [1]	0.69 [2]	2.59 [7]	2.07 [6]	1.10 [5]	0.86 [3]
Vitamin B-6 (mg)	0.09 [3]	0.07 [1]	0.20 [5]	0.42 [7]	0.19 [4]	0.32 [6]	0.08 [2]
Vitamin A (RE)	2 [2]	50 [5]	94 [6]	687 [7]	32 [4]	1 [1]	2 [3]
Magnesium (mg)	32.6 [4]	21.9 [2]	24.6 [3]	54.5 [7]	36.1 [6]	18.0 [1]	35.8 [5]
Calcium (mg)	7.6 [2]	194.3 [7]	43.0 [4]	116.8 [6]	43.1 [5]	6.1 [1]	17.5 [3]
Zinc (mg)	0.67 [4]	0.62 [3]	0.25 [1]	1.04 [5]	7.6 [7]	1.9 [6]	0.6 [2]
Sum rank score	44	44	48	81	65	50	38

* Food types within food groups are based on the most commonly consumed foods in the US diet. Values in brackets represent relative ranking (7=highest; 1=lowest). The micronutrient concentrations for each food group were derived from reference 64. RE, retinol equivalents.

Sample 1-day menu for a modern diet based upon Paleolithic food groups for females (25 yrs, 2200 kcal daily energy intake).

	Food quantity (g)	Energy (kcal)
Breakfast
Cantaloupe	276	97
Atlantic salmon (broiled)	333	605
Lunch
Vegetable salad with walnuts
Shredded romaine lettuce	68	10
Sliced carrot	61	26
Sliced cucumber	78	10
Quartered tomatoes	246	52
Lemon juice dressing	31	8
Walnuts	11	70
Broiled lean pork loin	86	205
Dinner
Vegetable avocado/almond salad
Shredded mixed greens	112	16
Tomato	123	26
Slivered almonds	45	260
Sliced red onion	29	11
Lemon juice dressing	31	8
Steamed broccoli	468	131
Lean beef sirloin tip roast	235	400
Dessert (Strawberries)	130	39
Snacks
Orange	66	30
Carrot sticks	81	35
Celery sticks	90	14

Macronutrient and other dietary characteristics in contemporary diet based on Paleolithic food groups for females (25 yrs, 2200 kcal daily energy intake).

Protein (g)	217
Protein (% energy)	38
Carbohydrate (g)	129
Carbohydrate (% energy)	23
Total sugars (g)	76.5
Fiber (g)	42.5
Fat (g)	100.3
Fat (% total energy)	39.0
Saturated fat (g)	18.0
Saturated fat (% total energy)	7.0
Monounsaturated fat (g)	44.3
Polyunsaturated fat (g)	26.7
Omega 3 fat (g)	9.6
Omega 6 fat (g)	14.2
Cholesterol (mg)	461
Sodium (mg)	726
Potassium (mg)	9062

Trace nutrients in a modern diet based on Paleolithic food groups for females (25 yrs, 2200 kcal daily intake).

	TOTAL	% RDA
Vitamin A (RE)	6386	798
Vitamin B1 (mg)	3.4	309
Vitamin B2 (mg)	4.2	355
Vitamin B3 (mg)	60	428
Vitamin B6 (mg)	6.7	515
Folate (µg)	891	223
Vitamin B12 (µg)	17.6	733
Vitamin C (mg)	748	1247
Vitamin E (IU)	19.5	244
Calcium (mg)	691	69
Phosphorus (mg)	2546	364
Magnesium (mg)	643	207
Iron (mg)	24.3	162
Zinc (mg)	27.4	228