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  • Essential fats
  • 1 egg per day (boiled / scrambled)
  • 1 tablespoon full of nuts and seeds (pumpkin, sesame, sunflower and / or cashew)
  • Cold carnivorous fish (salmon / sardines) 2 to 3 times per week
  • Low GI carbohydrates
  • Lentils, beans, nuts, fresh fruit and vegetables
  • Avoid white and processed foods
  • Fresh fruit, especially apples, pears and berries
  • Dilute fruitjuice
  • Avoid too much dried fruit
  • Anti-oxidants and vitamine rich food
  • Eat raw or steamed food
  • 3 portions of fresh vegetables daily
  • 4 portions of vegetables (broccoli, spinach, carrots, sweet potatoes, brussel sprouts and chillies)
  • Proteins (2 – 3 portions daily
  • Plant proteins include beans, lentils, tofu, peas, corn
  • Animal proteins (fish and other meats, but be careful of animal fats)
  • Avoid harmful fat
  • Animal fat and dairy products
  • Potato wedges etc.
  • Avoid sugar, caffeine and alcohol
  • Don’t add extra sugar to food
  • Only drink 1 cup of caffeine per day
  • Only 4 tots (preferably wine or beer) per week
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