Eating like our ancestors – how healthy is the Stone Age diet?
Dietary trends come and go. Some are modern inventions, others take us back to times long past, such as the paleo diet. «Eating like in the Stone Age» may sound a little strange, but it also arouses curiosity: is it something for the family table? Is it good for children? And above all, how does it work in everyday life?
What does Paleo actually mean?
The Paleo diet – derived from the Palaeolithic, or Old Stone Age – is based on the idea that our bodies function best on what our ancestors ate around 10,000 years ago: meat, fish, eggs, nuts, seeds, root vegetables and fruit. Sugar and highly processed products are not on the menu. They are considered triggers of so-called lifestyle diseases such as obesity, high blood pressure and diabetes.
Cereals, legumes and dairy products are also off the menu in the paleo diet. Not because they are unhealthy per se, but because they only became part of our diet with or after the introduction of agriculture and livestock farming. The basic idea behind this is to return to natural, unprocessed foods in order to do the body good.
Between idealistic and realistic – the nutrition trend in everyday life
The paleo diet definitely has its good points. Lots of fresh vegetables, nuts, eggs and the occasional piece of meat – sounds great at first. But this is where the dilemma begins: in many modern versions of the paleo diet, meat plays a major role. Historically speaking, however, our ancestors were more gatherers than hunters.
Originally, the focus was much more on natural, unprocessed foods. However, in everyday family life, it quickly became clear that bread, cheese, yoghurt and pasta are simply part of many people's diets. A strictly enforced paleo diet is therefore difficult to maintain. What's more, it is not recommended for children without restrictions.
Eliminating entire food groups can quickly lead to nutrient deficiencies. Calcium, for example, which is found in dairy products, is important for strong bones and healthy teeth, which plays a key role during growth.
Carbohydrates from bread, pasta and muesli are the main source of energy for children. They provide the brain with the energy it needs to concentrate and learn. Wholemeal products also contain valuable dietary fibre, which aids digestion.
For children, eating often means participating in social interaction.
According to Paleo, legumes such as lentils, beans and chickpeas are also off limits because they only appeared with the advent of agriculture. But that doesn't make them any less valuable. On the contrary: legumes provide plant-based protein, iron, B vitamins and lots of dietary fibre. And they fit perfectly into a child-friendly, balanced diet.
Nutrition plays an important role in our social lives. For children in particular, eating often means participating in social interaction. Imagine a morning snack without bread or crackers. Impossible, right? A birthday invitation is also different if the child is not allowed to eat the birthday cake.
Such situations can be difficult for children, especially if there are very strict rules at home. If there are no health reasons against it, it would be important to make exceptions for the child in such moments so as not to exclude them from eating together.
"Paleo light» in everyday life
2. Enjoy sugar consciously: reducing sweets in everyday life is definitely a sensible step. However, strictly avoiding them altogether has more disadvantages than advantages in the long run.
3. Be pragmatic about bread and dairy products: instead of demonising them, focus on their quality: wholemeal instead of white flour, natural yoghurts instead of sugary fruit yoghurts and cheese without added spice mixes.
4. Involve children: let your children help with shopping or cooking. Children who have helped prepare a meal are more likely to try new things.
5. A different kind of snack: How about a colourful snack of vegetables, nuts and fruit instead of the usual sandwich?
6. Simplify everyday life with planning: A weekly menu plan helps you combine fresh meals with minimal effort. A shopping list saves time and reduces impulse buys.
7. Small changes instead of big sacrifices: raw vegetables for a mid-morning snack, muesli topped with nuts and fruit, or oven-roasted vegetables with chicken: small changes like these are not only good for children, but also help parents to eat a more balanced diet – without any pressure or striving for perfection.
What parents can learn from the Paleo approach
Paleo does not mean that you have to turn your life upside down. Rather, the approach encourages you to question your eating habits. More natural foods on the family table – without strict restrictions.
Those who are inspired but remain pragmatic can integrate many positive aspects into their everyday lives. Children benefit from varied, natural meals and discover new flavours.
