(1) Remember when I gave you my favourite and nutritional
breakfast? -
Put into a microwaveable dish - tablespoon of oats, half-tablespoon sunflower seeds, pumpkin seeds, raisins, a sprinkling of linseed and sesame seeds, and any or all of the following - chopped apple/apricots/nuts. Add a teaspoonful of malt extract or honey, if desired. Mix with water, soya milk or skimmed milk and microwave for approx. 5 mins. Top with yoghurt or prunes, if desired.

(2) Remember the government's health advice - eat 5 portions of fruit and vegetables a day.
For your main meal, as a guideline, and served on a SMALL dinner plate -
half of it should be fresh vegetables/salad,
quarter of it should be white meat/fish (preferably oily fish such as sardines, salmon etc)
up to a quarter should be potatoes/rice(preferably brown)/pasta.

(3) Remember, drink plenty of fluids, particularly water.
For every cup of your usual beverage, why not equal it by drinking the same amount of water?
This will result in you drinking less of your usual beverage and more water, which means less dehydration and improved skin tone.
If you fancy a glass of wine with your meal, then choose red.

Columns l, 2 & 3 provide vitamins & minerals, nutrients and fuel for the body. (Avoid 'fast-food' and 'processed food', as most of the goodness is lost in the manufacturing process)
Column 4 = delicious, but for our healthy eating we'll think of them as 'rubbish' foods -

REMEMBER, IT MAY BE AN OLD SAYING BUT IT STILL RINGS TRUE TODAY -
"a moment of pleasure on the lips,
a lifetime of misery on the hips.

HOWEVER, IF, AT THE END OF THE WEEK, COLUMN (1) IS CROWDED WITH TICKS, THEN
YOU CAN TREAT YOURSELF TO JUST ONE 'MOMENT OF PLEASURE' FROM COLUMN 4.