Ingredients to Avoid When Planning Holiday Meals on an Ancestral Diet
The Who, What, & Why:
An ancestral diet is based on the foods our ancestors ate before the advent of modern agriculture and processed foods. It emphasizes whole, unprocessed ingredients like grass-fed meats, wild-caught fish, organic fresh fruits and vegetables, healthy fats, and nuts and seeds, while avoiding refined sugars, grains, pesticides, and industrial seed oils. This diet is ideal because it aligns with how humans have naturally evolved to eat, promoting optimal health, sustained energy, and reduced inflammation. By focusing on nutrient-dense, natural foods, the ancestral diet supports long-term wellness and resilience.
To stay aligned with an ancestral diet, focus on whole, minimally processed foods and avoid ingredients that are overly refined or artificial. Here’s what to skip:
Refined Sugars and Sweeteners
- White sugar
- Brown sugar
- Corn syrup (including high fructose corn syrup)
- Artificial sweeteners (e.g., aspartame, sucralose)
Refined Grains
- White flour
- White bread, pasta, and crackers
- Processed breakfast cereals
Industrial Seed Oils
- Canola oil
- Soybean oil
- Corn oil
- Sunflower oil
- Margarine and shortening
Processed Packaged Foods
- Canned soups or sauces with added sugars, MSG, or preservatives
- Pre-made gravies or stuffing mixes
- Chips, pretzels, and other snacks with artificial flavorings
Artificial Additives
- Food dyes
- Preservatives (e.g., BHT, BHA, sodium benzoate)
- MSG (monosodium glutamate)
Dairy with Additives
- Low-fat or flavored yogurts with added sugars
- Processed cheeses or cheese spreads
Legumes and Certain Grains (if strictly following Paleo)
- Soy and soy products (tofu, soy milk)
- Lentils, chickpeas, and black beans
- Corn and cornmeal products
Alcohol and Sugary Drinks
- Sweetened & pre-mixed holiday cocktails
- Soda or sugary punch
- BeerÂ
Pre-Made Desserts and Treats
- Store-bought pies, cakes, and cookies
- Ice cream with artificial ingredients
Focus Instead On:
- Grass-fed or pasture-raised meats. Look forÂ
- Fresh organic vegetables and fruits
- Healthy fats (like avocado oil, coconut oil, and ghee)
- Raw nuts and seeds
- Herbs and spices for flavor
By steering clear of these ingredients, you’ll ensure your holiday meals are both nourishing and delicious.
