- Follow plate guide →
- Always eat breakfast
- Always combine protein (meat, fish, eggs, nuts, seeds, tofu etc.) when you eat a starchy carbohydrate (potatoes, rice, bread etc.) and when you eat a piece of fruit
- Eat 3 main meals daily (leave a 5 hour gap between meals)
- Drink at least 2 litres (8 glasses) water per day
- Chose foods as they are found in nature
- Whole-foods (e.g. brown rice) rather than refined foods (white rice)
- Fresh fruit rather than dried fruit, puddings or confectioneries
- Water or diluted fruit juice (50:50) rather than fizzy drinks squash or energy drinks
- Avoid caffeine particularly coffee and strong tea
- Reduce Alcohol to maximum 1 glass per day
- Avoid foods advertised as ‘low fat’, they are often high in sugar
- Exercise – 30 minutes exercise three to four times weekly
- Set priorities to reduce busyness
