Simplify Your Grocery Shopping with the Caveman Test

stone grinding corn

If you’ve read The Full Plate Diet, you know we recommend “Powering Up” foods you’re already eating with natural fiber-rich foods to help you stay fuller longer. (If you haven’t yet, join us and read the book for free online).

Some Power-Up foods are straight forward – an apple for example. Others get confusing – double fiber bread anyone?

A Simple Test

Next time you’re at the grocery store trying to figure out if the food you’re looking at is a slimming food, ask yourself this question:

Would a caveman recognize this food?


If the answer is yes, proceed happily. Here are some examples of YES foods:

  • Fresh pears
  • Dry beans
  • A bunch of carrots
  • A bag of brown rice
  • A bag of frozen broccoli
  • Walnuts


If the answer is maybe, proceed more cautiously. Here are some examples:

  • Canned vegetables – if sodium isn’t an issue for you, no worries. Just keep in mind that frozen or fresh vegetables are a better choice.
  • Canned beans – if you’re worried about sodium, purchase the no-added sodium kind and rinse and drain the beans.
  • Trail mix – usually a high fat food. Fresh fruit would be a better mix with the nuts.


If the answer is no, be sure to pay close attention to the serving size. Here are some examples:

  • A loaf of bread – 100% whole wheat is better than white, but bread doesn’t contain 60% water, therefore it’s not a weight-loss food.
  • Pasta – even if 100% whole wheat, pasta is very calorie dense, so paying attention to portion size is very important.
  • Roasted nut mix – calorie dense, making it a poor choice for weight loss.
  • Canned peaches – the outer skin has been removed, some fiber lost, and usually has added sugar. Fresh or frozen peaches are much more nutritious.

Stick with the portion size and make sure you're filling the majority of your plate with Superfoods for the best weight loss success.

Powering Up is easy – so easy, even a caveman can do it.


Michelle Jones

Michelle Jones is head copywriter, recipe curator, makeup artist, and occasional stage hand at Full Plate Living by day, and a ridiculously happy mother of a toddler at night. You can keep up with her random musings on Twitter.  

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