1. Eating fewer calories than you burn (calorie deficit) to lose weight or body fat or a (calorie surplus) if you’re trying to gain weight or build lean muscle tissue.

2. Eat more vegetables and fruits because they are rich in antioxidants and micro-nutrients (vitamins and minerals), which you cannot get from other food groups.

3. Eat plenty of protein for repair and maintenance of lean tissue regardless of your training goals, along with keeping you feeling full ,protein satisfies the appetite more than any other macro-nutrients.

4. Make sure you eat enough healthy fats from oily fish, omega 3-6-9, nuts, avocados, flaxseed, coconut and olive oils (healthy fats are an essential part of any balanced diet).

5. Drink plenty of water to naturally detoxify the body,keeping the brain and body hydrated so it can function properly ,(green and herbal teas count towards this water intake).

6. Limit processed foods, artificial sweeteners and preservatives where possible, if you’re trying to limited the amount of sugar in your diet and trying to reduce your calories intake.

7. Learn to cook, and experience the benefits of your own handiwork, plus the added benefits of knowing exactly what goes into your own food.