One. Consume only fresh foods – Aim to avoid manufactured or professed foods, and include foods daily that are in the form closest to nature.

Two. Stay away from anything that is labelled ‘diet’ or ‘low fat’ – Generally, low fat and diet foods contain higher amount of sugar so it’s a good idea to steer clear of these in your weekly shopping trip.

Three . Aim to consume fibrous, green leafy vegetables and salads with each meal – These include kale, spinach, broccoli, lettuce and cabbage. Alongside containing high amounts of fibre, they are also jam-packed with minerals, vitamins and plant-based substances that are thought to protect us from diabetes and heart disease.

Four. Eat a lean source of protein with each meal  – These sources can include eggs, chicken, beef, white fish and salmon.

Five . Ensure you are consuming enough healthy fats on a daily basis – A lot of us think that fats are bad…. well, some are! However, there are a bunch of healthy fats that are essential for our bodies to operate effectively. Ensure you are including some of these which are avocado, nuts, eggs and salmon.

Six. Aim to limit/avoid alcohol, soft drinks, juices and energy drinks – These are all pretty nasty and wreak havoc on our insides. Limit consumption of these to as little as possible.

Seven. Eat regularly – Get into the practice of eating regular meals throughout the day that are generally the same portion size. This will ensure your metabolism is firing and your energy levels will remain high.

Eight. Protein shakes and meal replacement shakes have their time and place ,however you should always opt for real, whole foods as your first choice.

Nine. Never go hungry! Not eating or skipping means is not going to keep you healthy or make you lose weight. It’s better to eat at least something than to eat nothing at all.

Ten. Always eat breakfast and aim to consume a source of lean protein with your breakfast.

Eleven. Consider adding berries to your diet – The darker the fruit, the better it is for you.

Twelve. Avoid sugars and sweeteners at all costs.

Thirteen. Main source of carbohydrates should be from fibrous vegetables 

Fourteen. Eat fruit but don’t overdo it! Choose lower fructose fruits over those that are higher in fructose. Opt for more berries, nectarines, grapefruit, avocado and tomatoes. Fruits like bananas, apples, and pears are higher in fructose.

Author: Emillie-Jean Cole [Vast Fitness Academy: Head Trainer and Assessor]