The type of food you eat is important. Choose a predominantly plant-based diet rich in a variety of vegetables and fruits, pulses (legumes), and minimally processed starchy staple foods.

Maintain your body weight. Avoid being underweight or overweight and limit weight gain during adulthood to less than 5kg (11lb).

Stay active. If your job is largely sedentary, take an hour's brisk walk, or similar exercise daily, AND exercise vigorously for at least one hour each week.

Eat more vegetables and fruits - aim for 30 ounces each day of a variety of vegetables and fruits all year round.

Other plant foods are important.. Eat 30 ounces - or more than seven portions each day of a variety of whole grains, legumes, roots, tubers and plantain. Choose minimally processed foods whenever possible and limit consumption of refined sugar.

Alcohol consumption is NOT recommended. If consumed at all, limit alcoholic drinks to less than two per day and just one for women - ONLY on three days each week.

Be choosy about meat. If eaten at all - and none would be more protective - limit intake of red meat to less than 80 grams (3 ounces) on a maximum of three days each week. It would be preferable to choose fish, poultry or meat from non-domesticated animals and from an organic source whenever possible.

Limit consumption of fatty foods, particularly those of animal origin. Choose modest amounts of appropriate vegetable oils - such as organically sourced, cold-pressed seed and olive oils.

Limit consumption of salted foods, and use of cooking and table salt. Instead, consider using herbs and spices to season foods.

Store perishable foods carefully to minimise fungal contamination. Use refrigeration and other appropriate methods, and do not eat foods which, as a result of prolonged storage at ambient temperature, are liable to contamination with fungal toxins.

Watch out for additives and residues. While levels of synthetic additives and pesticide residues are officially considered 'low' in our foods, err on the side of caution. Prepare your foods yourself and eat organic as much as possible.

Cook with low temperatures. Do not eat browned food - i.e. fried/roast, etc. Choose to braise instead. Ensure you DO NOT eat charred/burned food, and AVOID cured meats.

Take your supplements - these should be personally prescribed via a nutritional practitioner - to complement your daily food intake. With increasingly nutrient-poor soils, even when you eat a 'balanced diet' you may not be getting all you require.


Common Therapy

Need more energy?

Unsure whether you are taking the correct supplements?

Wish you were less stressed?

Struggling with motivation to keep with your diet?