vary the food items – no matter how much you enjoy a food item do NOT consume it EXCESSIVELY! This will bring you – with no effort – a balance between the food groups and a balanced nutrients share;

the food ration have to be reasonable – this spares you of ulterior restrictions;

do not consume food which is extremely fat/sweet/salty/spicy – if you enjoy eating it, consume it moderately;

eat fruit and vegetables – preferable at every meal – half this quantity should be consumed raw (not cooked);

do not “skip” meals - and most importantly do NOT forget breakfast; leave a reasonable distance between meals so that you Do NOT STARVE YOURSELVES – because at the next meal you will (usually) consume more food than you actually need;

leave an interval of about 2 hours between a main meal and sleep or an intensive physical activity;

hydrate yourselves properly - drink a sufficient amount of liquids – there is a general tendency of consuming less liquids than the necessary amount;

try to have regular meal times - which you should respect – balance the rations between the three main meals and 1-2 snacks;

when not at home, eat solely food items which you can identify; if you cannot identify the food item – be careful – have a taste but do NOT exaggerate;

do NOT consume stimulant food/drinks excessively – (chocolate, energetic or caffeine based, coffee etc.) and do NOT substitute your meals with these.