Naturally colourful food is good. Fruits and vegetables in natural yellow, reds and greens are likely to be full of healthy flavonoids. These colour-linked nutrients are potent antioxidants which fight and protect against damage by free radicals - chemicals which damage cells and can lead to conditions like cancer. Their protection also helps the body fight off infections, protects brain cells and ensures healthy young looking skin.

Eat a variety of foods. The best way to get all the important health boosting nutrients in the diet is to eat as wide a range of foods as possible. Even if you’re eating healthy foods, vary them. Don’t have the same breakfast day in and day out, avoid having the same sandwich week after week. As a rule of thumb, aim to have a different fruit, vegetable, sandwich and cereal every day.

If you don’t already, this is a habit you MUST get into. Many people find it difficult to eat breakfast. Either they can’t face food in the morning or they’re always in a rush and don’t think they have time. Having the right foods at breakfast can help to balance blood sugar levels and boost energy throughout the day.

The body is almost 70 per cent water, so that should give you some idea of how important it is for you to keep your water levels up. Water plays a role in almost every bodily process, including digestion, transporting nutrients in the blood, maintaining temperature and carrying waste from the body. Even so, few of us drink enough of it. If you’re not used to drinking water, start off slowly and gradually build up. Aim to have 8 glasses a day.

Sounds strange but the message is an important one. Digestion starts in the mouth where the saliva is mixed with food and starts to break food down into smaller chemicals that can be absorbed and nourish the body. When food is swallowed whole it makes it more difficult for the body to absorb all the important vitamins, minerals, amino acids and starches. Chew food until it’s liquefied and swish your drinks around your mouth so that the body can start digestion as soon as food enters your body.

Fat phobia is responsible for many people having very dry skin. Some people are foolish enough to think they can moisturise their skin by lathering on lotions while they avoid all fats in food. But the best way to have smooth silky skin is to eat the essential oils that protect skin cells from drying out. These oils can be found in salmon, almonds and sunflower seeds. Eat some oily fish three times a week and have a handful of mixed nuts every day. These foods in these quantities don’t promote weight gain but, in fact, encourage health and vitality.

Choose to have a break from toxins and let your body have a rest once in a while. Once a month have a ‘clean eating’ day. Have plenty of fresh fruit and vegetables, brown rice and a little fish. Drink lots of clean fresh water. Avoid foods that are difficult to digest such as meat and dairy products. Avoid caffeinated drinks including coffee, tea and colas.

Gentle exercise increases circulation and the body’s delivery of nutrients to all the cells. Walk at a rate that makes you slightly breathless but still able to have a conversation. Do this three times a week for half an hour to help promote nutrient delivery.

It’s essential to eat a nutrient-rich diet in order ot achieve the recommended dietary intakes. However, research shows that many people’s diets are short of key vitamins and minerals. The best way to ensure that your getting all the vital nutrients for maximum energy and optimum health is to take a multivitamin and mineral every day. Look for a good quality vitamin and mineral.