Does the Paleo Diet Meet the Australian Dietary Guidelines?

It is the National Health and Medical Research Council (2013) that set the Australian Dietary Guidelines to provide recommendations for healthy eating that are “are realistic, practical, and – most importantly – based on the best available scientific evidence.” According to National Health and Medical Research (2013) our nutrition contributes significantly to our quality of life and wellbeing, a healthy weight, resistance to infection, and protection to premature death and chronic disease including type 2 diabetes and some forms of cancer. A large portion of the burden of disease is associated to diet in Australia including the, excess intake of energy dense and poor nutrient foods that are simultaneously high in saturated fats, added or refined sugars or salt and the inadequate intake of nutrient dense foods such as vegetables, fruits and wholegrain cereals. (National Health and Medical Research, 2013).  

Through comparing the Australian Dietary Guidelines to the Paleo diet, it is made clear that while the diet meets some of the recommendations it does not meet all of them. It is guideline 3 that is most obviously achieved when it comes to the Paleo diet as it suggests limiting our intake of foods containing saturated fats, added salt, added sugars and alcohol. (National Health and Medical Research, 2013). Guideline 1 suggests being physically active and choosing amounts of nutritious foods to meet our energy intake to maintain a healthy weight. (National Health and Medical Research, 2013). This is coherent with a Paleo diet suggested by Gunnars (2018), as it is recommended to lead physically active lives.

Following a Paleo diet partially meets Guideline 2 as it suggests enjoying a wide variety of food from the five food groups each day. (National Health and Medical Research, 2013). The Paleo diet recommends that an abundance of fruit, vegetables, lean meat and nuts/seeds are consumed which satisfies the guideline partially. It also suggested that plenty of water is consumed, which coincides with a Paleo diet as water should be the predominant beverage. (Gunnars, 2018). However, the Paleo diet includes the restriction of “dairy foods (good sources of protein, calcium, and phosphorus), legumes (excellent sources of protein, fiber, and nutrients), and grains (inexpensive staple foods for most populations)” (Fenton & Fenton, 2016). Which according to Guideline 2 grain foods and dairy products should contribute to a healthy diet. The Paleo diet does not mention Guideline 4 which encourages breastfeeding and Guideline 5 that suggests food is prepared and stored safely. (National Health and Medical Research, 2013).

The Nutrient Reference Values (NVRs) provide guidance for nutritional intake, that are based on the most up to date scientific knowledge. (National Health and Medical Research Council, 2017).

According to Wilson (2013) the Paleo diet includes;

-higher protein intake of 19-35 per cent of person’s daily energy intake compared to the NVRs of 15-25 percent.

-lower carbohydrate intake of 35-45 per cent of person’s daily energy intake compared to the NVRs of 45-65 per cent

-a moderate to high intake of fat

-dietary fibre from fruit and vegetables but not wholegrains

Calcium is found predominantly in dairy products which are excluded from the Paleo diet, this may lead to a reduction in calcium intake which is a vital for normal development and maintenance of the skeleton. However, other smaller sources of calcium specific for Paleo diet include; bony fish, certain seeds and nuts, spinach and rhubarb. (National Health and Medical Research Council, 2017).  

(National Health and Medical Research Council, 2013).