You don’t have to give up your possessions and move into a cave to begin a Paleo lifestyle; just follow this list of easy steps and you’ll be on the path to lifelong wellness.

Paleo Diet for Athletes

1 – Eat Lots of Produce. Especially vegetables, just like your mum told you as a child. Veggies contain the vitamins and minerals your body needs to function properly, plus antioxidants that aid your immune system and hel p prevent cancer. Whole fruits and berries are a major part of the Paleo diet, too.

2 – Avoid Sugars. Reducing the sugar you consume lowers your glycemic index. The glycemic load of carbohydrates eaten can contribute to weight gain, energy imbalances, malnutrition and even diabetes. Become aware of processed foods with high sugar contents and steer clear of them. Also, cut back on grain-based foods—not just bread but also grain-fed beef and poultry products.

3 – Choose High Quality Fats. Fat is not the enemy. When you maximize your intake of Omega-3 fatty acids and minimize Omega-6 oils, you help your heart and circulatory system. Good sources are fish, shellfish, wild game, flax (linseed) and black raspberries.

4 – Limit Exposure to Allergens. Most food allergens were not part of our diet 10,000 years ago. They include coffee, chocolate, corn, dairy products, soy, peanuts, eggs and glutinous grains, such as wheat. These foods can disrupt the immune system function. Avoid repeated exposure to them.

5 – Count Calories. The “average” adult energy requirement is 2,000~2,500 calories per day, but almost nobody is “average.” Athletes in training may need as many as 6,000 calories. Children and seniors need far fewer. A Paleo lifestyle means knowing how many calories you need per day and consuming what’s appropriate for your level of activity—no more, no less.

6 – Drink Water. When you’re thirsty, your body is saying it’s dehydrated. Don’t mistake thirst for hunger and eat when you should be drinking water. The average adult should consume eight glasses of water daily, but again, averages can be misleading. Drink what’s appropriate for your activity level and local climate. Substitute water for other beverages whenever possible.

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