• Begin each day with a healthy breakfast and do not skip any meals.
  • When you are hungry between meals, opt for a portion of fruit or a low-fat yoghurt.
  • For lunch, provide a portion of vegetables in the form of chopped raw vegetables or soup.
  • Only put low fat spreads on your bread, and limit the quantity.
  • Prioritise unrefined foods, such as wholemeal bread, pasta and rice, or unsweetened breakfast cereals made of whole grains.
  • Eat half a plate of vegetables with your hot meal.
  • Limit sweets, cakes, chocolate and fizzy drinks, fast food and biscuits.
  • Forget that lifts exist – take the stairs! Ensure you get a minimum of 30 minutes of physical activity per day. Cycle to the shop, dance, walk the dog – it all counts!
  • Drink sufficient water throughout the day. Coffee, tea, a light broth and, from time to time, a diet fizzy drink, are all permitted. Beware of fizzy drinks, fruit juices and alcohol.
  • Don’t smoke.