You should be able to get the
majority of your Paleo groceries
from a good supermarket,
particularly if you shop at a
supermarket that has an extensive
organics section.
The most important thing you
can do to be successful shopping at
a regular supermarket is to shop
from the outer sections and skip the
center aisles. Most grocery stores
are set up with the meat, seafood
and produce aisles on the perimeter
of the store, while packaged and
processed foods are often found in
the center.
The following overview of
supermarket departments will give
you some ideas for how to shop
Paleo at your local grocery store.
The Produce Department
A large portion of your groceries will
come from this department. You
want to shop seasonally as much as
possible, as seasonal produce is at
its peak of freshness and nutritional
value. Local fruits and vegetables
are often of better quality than
those shipped from far away. Buy
organic as much as possible. If your
budget is tight and you need to be
selective about your organic
produce, the produce that you peel
can be safely eaten non-organic.
Fruits and veggies that are darker
in color — such as reds, oranges
and yellows — are typically the
highest in antioxidants and
phytonutrients. Try to get as much
produce in these darker colors as
possible. I also recommend
selecting dark green vegetables,
particularly kale, spinach, broccoli,
collards and other greens. Iceberg
lettuce, on the other hand, is low in
nutrients — opt for leaf lettuces or
Romaine for your salads.
The Meat Department
Most supermarkets have an organic
meat section, which is where I
recommend doing most of your
meat shopping. There may also be
some organic meats and seafood in
the frozen foods section.
Read all packaging carefully to
make sure your meat selections are
organic and grass fed. Choose
leaner cuts such as loins, leaner
steaks and some roasts. You can
occasionally eat fattier cuts, but
keep your consumption to a
minimum.
The Seafood Department
Try to buy your seafood as fresh
and wild as you possibly can. Wildcaught
seafood is typically the
highest in good fats.
Avoid “pre-seasoned” or prepared
seafood items. They usually contain
high levels of salt and may also
have MSG and other additives.
Canned, Bottled and Jarred
Goods
Be sure to have plenty of olive oil,
vinegars, sea salt, spices and
seasonings (especially salt
substitutes). Moderate salt intake is
allowed, but try to cut down on salt
as much as possible. You may also
want organic honey, mustard,
broths and stocks. Pure fruit juices
are fine in small quantities, as are
nut butters other than peanut
butter. I recommend checking the
organic section to see if healthier
versions of these types of foods are
available.
Other Resources for Food
Local Farms
Due to the growing demand for
healthy, high-quality foods, local
farms are increasingly producing
and selling organic produce and
meats. Farm stands and farmers
markets are excellent places to find
products from these local farms.
Health Food Stores
If your grocery store has a good
organic or health food section, you
may be able to get everything you
need there. If not, health food
stores can be an excellent source
for things like bulk foods, raw nuts,
nut butters, nut flours, seeds and
oils.
Online Resources
The Internet is an excellent
resource for foods that may not be
available to you locally. The
popularity of the Paleo diet has
spurred the online availability of
Paleo-friendly products. You can
order wild game, venison or just
about anything else you can think
of from small farms and ranches all
over the country. Just be sure to do
your research — not all of them
produce these foods organically.
These online sources can be
expensive. But if you get most of
your foods at the grocery store, you
can use some of the money you
previously spent on fast food and
vending machines to buy exotic
Paleo-approved foods online.
