Use the Mediterranean diet as a basis:

  • 3 pieces of fruit and 2 portions of vegetables (raw and cooked) daily
  • Avoid all refined carbohydrates (white sugar, white flour) and replace them with whole grains (wholemeal bread, wholegrain pasta, brown rice).
  • Avoid red meat. Replace this with chicken or turkey or soy-based products (soy burgers, tofu, soy milk).
  • Eat fish twice a day ((organic) salmon, sardines, tuna, halibut, mackerel and herring).
  • Regularly eat legumes like beans, lentils, peas.
  • Eat nuts, seeds and pits on a daily base.
  • Opt for ‘good’ fats (flaxseed oil, olive oil).
  • Drink alcohol and coffee moderately.
  • Limit intake of dairy products, except for yoghurt and quark.