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- Eat 5 small meals per day, making sure you have a little bit of protein with all meals. Breakfast is very important - don't miss it.
- Consume foods rich in protein - eggs, fish, meat, dairy products, legumes/pulses, nuts and seeds, tofu.
- Avoid refined/processed foods - white bread, white pasta, bakery products, sugars.
- Choose wholegrain foods where possible.
- Include a variety of grains in the diet.
- Avoid foods high in sugars.
- Consume fish 3-5 times per week eg. salmon, sardines, herring, and mackerel.
- Avoid fried foods, margarines, and processed foods that contain hydrogenated oils.
- Minimise alcohol and caffeine.
- Avoid cigarettes.
- Exercise.
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