1- drink 8-10 glasses of water each day 2- eat breakfast 3- eat at least 3 meals and 2 snacks each day 4- avoid white foods 5- eat your veggies 6- prepare your own food as much as possible 7- invest in a good set of food storage containers 8- eat some protien at each meal & as a snack 9- drink a glass of water after each snack 10- eat slowly & enjoy your food 11- eat your larger meals early and smaller meals later 12- consider eating salmon or mackrel for breakfast 13- use lettuce leaves instead of bread 14- eat a fruit dessert 15- get your fruit fresh not squeezed 16- invest in good cookbooks 17- take a good multivitamin