Use the Mediterranean diet as a starting point:
- 3 portions of fruit and 2 portions of vegetables (raw and cooked) daily
- Avoid refined carbohydrates (white sugar and white flour). Choose wholegrain alternatives such as wholegrain bread, wholegrain pasta and brown rice.
- Avoid red meat. Replace this with chicken or turkey or soya-based products (soya burgers, tofu, soya milk).
- Eat fish once a week (salmon (organic), sardines, halibut, mackerel and herring).
- Eat legumes such as beans, lentils and peas regularly.
- Eat nuts and seeds every day.
- Choose healthy fats such as linseed oil and olive oil.
- Limit alcohol and coffee
- Limit dairy products, with the exception of yoghurt and quark.