Use the Mediterranean diet as a starting point:
- 3 pieces of fruit and 2 servings of vegetables (raw and cooked) every day
- Avoid all refined carbohydrates (white sugar, white flour) and replace them with whole grains (whole-grain bread, whole-grain pasta, brown rice)
- Avoid red meat. Replace it with chicken or turkey, or soy-based products (soy burgers, tofu, soy milk).
- Eat fish once a week (salmon (organic), sardines, halibut, mackerel, and herring).
- Eat legumes such as beans, lentils, and peas regularly.
- Eat nuts, seeds, and kernels every day.
- Choose "healthy" fats (flaxseed oil, olive oil)
- Drink alcohol and coffee in moderation
- Limit dairy products, except for yogurt and cottage cheese.