1. Avoid all processed, manufactured, refined, additive loaded, synthetic, nutrient deprived foods.
   
   
2. Drink water.
   
   
3. Eat as nature intended you to, good natural foods
   - Variety every day and on successive days
   - Fresh
   - Colourful
   - Vegetables have a great array of colours
   - Whole
   - Moderation
   - watch the portion size
   - Quality
   - Raw if possible
   
   
4. Minimise reliance on takeaway meals, which are often loaded with energy, fat and sugars. Be very selective.
   
   
5. Aim to eat the same time each day. The body loves routines and regulates its systems accordingly.
   
   
6. Sit to eat and use the dining table - that’s what it is for. Superb family time, learning about how and what to eat, sharing and bonding time, so make it pleasant and happy
   
   
7. Make it a rule to wash hands before and clean teeth after a meal. The body will thank you for it.
   
   
8. Make family meals a team effort. Involve everyone on menu planning, buying, growing, cooking and packing lunches - even delegating meal preparation and presentation.
   
   
9. Restrict the availability of rubbish food. Have in stock healthy alternatives and set a good example.
   
   
10. Don’t forget the EMOTIONAL vitamins
    - praise, approval, hugs, interest and laughter.