Basic Principles

1. Start with the "Paleo" dietary principles of our ancestors: fruits and vegetables rich in fiber and antioxidants; lean game, fish, and fowl; foods high in omega-3 fatty acids. (Of course, not all of our ancestors ate the same thing, just as not all cultures today eat the same foods. In places where few plants were available, our ancestors ate mostly animal protein. In places where edible plants were more abundant, prehistoric man ate the bulk of his food as carbohydrates. The human body is extremely adaptable in terms of what we are able to eat. However, the processed, additive-laden foods we eat today are quite different from the food that was available all those years ago.)

2. Incorporate the "tech" dietary principles based on our bodies' chemistry and hormonal systems: limit the amount of sugar, carbohydrates, and caffeine you consume. (These foods, in the forms that we find them today, were not available to the earliest societies of humans.)

Meal Suggestions

Breakfast

• One or two hard-boiled eggs, one can of sardines (packed in oil), salad greens with chickpeas, topped with balsamic vinegar.
  
• Grilled salmon, tomato and onion salad with olive oil and vinegar.
  
• Low-fat yogurt with nuts and fresh berries.
  
• Slow-cooked oatmeal with sliced apples and/or berries and cinnamon.

Lunch

• Grilled tuna with arugula and a tossed green salad with oil and vinegar dressing.
  
• Green salad with a variety of lettuces and sprouts, tomatoes, mushrooms, and onions, topped with grilled chicken and mustard dressing.
  
• Cottage cheese with mixed berries or melon slices.

Dinner

• Turkey burgers. Make like hamburgers, using ground turkey instead. Serve with grilled or steamed vegetables.
  
• Salmon salad. Mix a quarter pound of fresh salmon or canned salmon with chopped carrots, chopped scallions, and sprouts. Add olive oil and balsamic vinegar or a tablespoon of low-fat mayonnaise.