Make time for a healthy breakfast every day, even if it’s just some fresh fruit to boost your antioxidant levels. Fruit smoothies, whole-grain toast with sugar-free jam and poached eggs are other suitable breakfast ideas.

1 EAT THE RIGHT FOODS

Foods to avoid

PROTEIN High-fat, red, processed and smoked meats; hot dogs, sausage, bacon, cold cuts; fried poultry and fish; whole-fat milk or yoghurt.

CARBOHYDRATES Refined white sugar, chocolate and other processed sweets; sodas and colas (sweetened or unsweetened); sweetened fruit juice; jams sweetened with sugar; dried fruit with added sugar; fried vegetables; canned vegetables (with the exception of tomato products); white pasta and white rice; white bread and baked goods made from white and refined flour.

FATS Hydrogenated or partially hydrogenated vegetable oils, or trans fats (most margarines, chips, commercial baked pastries, cakes, pies and fast foods); butter and lard; mayonnaise; fried foods; most cheeses; bottled salad dressings containing sugar and artificial ingredients.

Foods to eat in moderation

PROTEIN Lean red meat, low-fat cheeses, whole eggs (one or two per week, see above), reduced-fat milk, low-fat yoghurt.

CARBOHYDRATES Honey, unrefined sugar, unsweetened fruit juice, dried fruit, vegetable juice.

FATS Peanut butter, tahini, nuts, flaxseed (ground), pumpkin seeds, sunflower seeds, sesame seeds, olive oil, olives.

Foods to enjoy

PROTEIN Beans, lentils, peas, soy foods, chicken and turkey (without skin), fish (baked or grilled), egg whites, soy milk, non-fat milk, fat-free yoghurt.

Times recommends

• Live chat: Thrifty ways to update your winter wardrobe
• Is anybody out there really listening?
• Nutrition Q&A: Will eating late make me fat?