Avoiding grains, legumes, and dairy and eating whole, unprocessed foods.

Paleo and other nutritional philosophies advocate avoiding grains, legumes, and dairy and eating whole, unadulterated foods. How to follow this diet while staying nutritionally adequate:

In addition to grains and legumes, lean meats, poultry, fish, eggs, nuts, seeds, and tofu are good sources of protein. 

Healthy Fats: Eat healthy fats for necessary fatty acids and overall wellness. Avocados, almonds, seeds, olive oil, coconut oil, and salmon are healthful fats that can be eaten in meals and snacks.

Eat lots of non-starchy vegetables to receive vitamins, minerals, and fiber. Leafy greens, cruciferous vegetables, peppers, onions, carrots, and squash are healthy fresh, steamed, roasted, or sautéed.

Include Fruit in Moderation: Some grain- and legume-free diets limit fruit intake due to its natural sugars, but modest eating of whole fruits can supply minerals and antioxidants. 

If you're avoiding traditional grains, try almond flour, coconut flour, cassava flour, and arrowroot flour for baking and cooking. These options can add texture and diversity to meals, but they may not be paleo.

Drink water throughout the day to stay hydrated and healthy. Coconut water and herbal teas hydrate.

Choosing whole, unadulterated foods and being aware will help you satisfy nutritional demands and improve your health on a grain-, legume-, and dairy-free diet.

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