Include	Limit	Exclude
pure water - six glasses colourful fruit & vegetables - five servings, include: red/orange/yellow vegetables and fruits, purple foods, green foods, 'seed' foods such as peas, onions, garlic fresh seeds - a tablespoon e.g. pumpkin, sunflower, sesame or ground hemp/linseed cold-pressed seed oils - a tablespoon fibre-rich foods e.g. wholegrains, pure water - six glasses colourful fruit & vegetables - five servings, include: red/orange/yellow vegetables and fruits, purple foods, green foods, 'seed' foods such as peas, onions, garlic fresh seeds - a tablespoon e.g. pumpkin, sunflower, sesame or ground hemp/linseed cold-pressed seed oils - a tablespoon fibre-rich foods e.g. wholegrains, root vegetables, lentils, beans eat organic food as far as possible low fat, live, organic yoghurt	avoid or limit alcohol tea & coffee - no more than two cups a day limit vegetable oils to a little olive oil and/or cold-pressed sunflower or other oils limit red meat to no more than three times a week - have fish, organic chicken or game instead sometimes use alternatives to dairy products (milk & cheese) such as soya include vegetable avoid or limit alcohol tea & coffee - no more than two cups a day limit vegetable oils to a little olive oil and/or cold-pressed sunflower or other oils limit red meat to no more than three times a week - have fish, organic chicken or game instead sometimes use alternatives to dairy products (milk & cheese) such as soya include vegetable sources of protein such as soya, beans, lentils and sprouted seeds limit grain foods (those made from wheat, oats, rye etc.) to 1-2 portions daily	sugar - not only avoid adding sugar to drinks and cereals but also sugary foods such as soft drinks, sweets, jams, many cereals, biscuits, cakes and desserts refined carbohydrates such as any foods containing white flour - bread, biscuits, cakes, pastries, pastas chemicals added to food which includes most canned, preserved or processed foods sugar - not only avoid adding sugar to drinks and cereals but also sugary foods such as soft drinks, sweets, jams, many cereals, biscuits, cakes and desserts refined carbohydrates such as any foods containing white flour - bread, biscuits, cakes, pastries, pastas chemicals added to food which includes most canned, preserved or processed foods fried foods fatty foods - cream, ice cream processed fats - most processed foods contain trans-fats smoking

Using these guidelines, a day’s meals may look like this:

Breakfast: natural, live yoghurt with chopped fresh fruits and a handful of pumpkin seeds

OR

a muesli made from oats, fresh hazelnuts, sunflower, pumpkin and sesame seeds and raisins with natural yoghurt and some apple juice

Lunch: a baked potato with tuna fish, tomato, celery and spring onion, with olive oil and lemon juice

OR

a big rice salad with many types of fresh vegetables, cottage cheese, pumpkin seeds, olive oil, lemon juice and freshly ground pepper

Dinner: a hot meal of grilled fresh fish, chicken or lean meat or a vegetarian alternative made from beans, lentils or soya. Serve with a large helping of freshly steamed or lightly stir-fried vegetables. You can ‘steam-fry’ vegetables by using just the tiniest drop of oil and adding a couple of tablespoons of water, to, in effect, steam them.

Snacks: fresh fruit, raw nuts - almonds, hazelnuts, Brazils, pumpkin and sunflower seeds; raw vegetables such as carrots, broccoli, celery

Drinks: at least six glasses of water, herbal and fruit teas (beware of artificially flavoured or sweetened ones), fresh fruit and vegetable juices, occasional ‘smoothies’ - freshly made with fruits/fruit juices and yoghurt or soya milk