Take the Mediterranean diet as a basis:
- 3 pieces of fruit and 2 portions of vegetables (raw and cooked) daily
- Avoid all refined carbohydrates (white sugar, white flour) and replace them with whole grains (whole wheat bread, whole wheat pasta, whole rice
- Avoid red meat. Replace this 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, peas regularly.
- Eat nuts, seeds and kernels every day.
- Choose 'good' fats (linseed oil, olive oil)
- Be moderate with alcohol and coffee
- Limit dairy products, except yogurt and cottage cheese.