1. Do limit added fats: limit added fats to 4 tsp per day, this includes cooking oils, spread , butter, marinades and salad dressings.
2. Do watch your portions: sit down and take your time with your meals, chew slowly and thoroughly. Eat until you are full, not stuffed.
3. Do go low GI: choose low GI carbohydrates such as wholemeal breads/pasta/rice, oats, sweet potatoes and pulses to avoid bloating and keep you feeling fuller for longer.
4. Do stay hydrated: Aim to drink at least two litres of water per day, add an extra litre for every hour of exercise you do, 250 ml per 15 mins.
5. Do little and often: Aim to eat six times a day, three main meals and two to three small snacks such as dried fruit, nuts or probiotic yoghurt.
6. Don’t add sugar or salt: Adding salt or sugar to your food will make you sluggish, dehydrated and bloated.
7. Don’t give up: Don’t let one bad day ruin weeks of hard work. If you have a bad day, forget it and move forward, add an extra 15 minutes to your next workout.
8. Don’t skip meals: always keep a healthy snack on you. Skipping meals or snack will end with you reaching for sugary or fatty snacks on the go.
9. Do pile on the veg: Eating more vegetables with your meals will fill you for longer as well as loading up vitamins and minerals.
10. Don’t eat more than 2 pieces of fruit per day: Fruits are made up of simple sugars and can be high in calories.
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