Fundamentals of the Hunter-Gatherer Diet

1. Eat whole, natural, fresh foods; avoid highly processed and high-glycemic-load foods.

2. Consume a diet high in fruits, vegetables, nuts, and berries and low in refined grains and sugars. Nutrient-dense, low-glycemic-load fruits and vegetables such as berries, plums, citrus, apples, cantaloupe, spinach, tomatoes, broccoli, cauliflower, and avocados are best.

3. Increase consumption of omega-3 fatty acids from fish, fish oil, and plant sources.

4. Avoid trans-fats entirely, and limit intake of saturated fats. This means eliminating fried foods, hard margarine, commercial baked goods, and most packaged and processed snack foods. Substitute monounsaturated and polyunsaturated fats for saturated fats

5. Increase consumption of lean protein, such as skinless poultry, fish, and game meats and lean cuts of red meat. Cuts with the words round or loin in the name usually are lean. Avoid high-fat dairy and fatty, salty processed meats such as bacon, sausage, and deli meats

6. Incorporate olive oil and/or non–trans-fatty acid canola oil into the diet.

7. Drink water.

8. Participate in daily exercise from various activities, incorporating aerobic, strength training and stretching exercises. Outdoor activities are ideal!

Becoming a 21st-Century Hunter-Gatherer, Mayo Clin Proc, January 2004, Vol 79