Here are a few simple guidelines for healthy eating, following these will make weight loss easy and permanent.

• Eat a variety of different foods for a well-balanced   diet. Two thirds of this should consist of fruit and vegetables, bread and other cereals, such as rice.
• Eat plenty of foods rich in complex carbohydrates. These are wholegrain   breads, pasta, brown or basmati rice, potatoes, porridge and other cereal products. These foods provide energy and fill you up and, contrary to popular opinion are not fattening unless eaten with a lot of high calorie accompaniments.
• Eat at least 5 portions of fruit and vegetables   a day. These foods   have protective elements in them, such as anti-oxidant vitamins, which may help reduce the likelihood of developing chronic diseases, such as heart disease and some cancers. Vegetables and fruit are best eaten as fresh as possible but frozen, chilled, canned or dried may be a convenient way of adding variety. Eat some raw fruit and vegetables everyday and when cooking make steaming your preferred option and cut out frying.
• Eat more fibre (carbohydrates which are resistant to digestion in the gut). Wholemeal and wholegrain products and vegetables are an excellent source of fibre. Fibre helps to keep the guts healthy, protects against bowel disease, and promotes a steady rate of nutrient absorption into the body, particularly sugar absorption, keeping blood sugar levels constant. This helps to minimise the risk of type ll diabetes as well as keeping hunger at bay. Fibre is also important in fat metabolism, helping to maintain healthy cholesterol levels.
• Eat less fat, to lessen your risk of heart disease. In particular cut down on saturated fat. This is found in meat & dairy products, in artificially hardened fats such as margarine and in some vegetable oils (principally coconut & palm oils). Substitute these saturated fats with monounsaturated oils (such as olive oil) and polyunsaturated oils ( found in nut and seed oil e.g. sunflower oil) as these contain the essential nutrients, Essential Fatty Acids, also known as omegas 3, 6, 9, – which like vitamins, we cannot make and are essential to health and effective in stimulating new nerve growth in the brain which has been shown to alleviate depression..
• Eat more fish, at least one portion a week of an oily fish, such   as herring, mackerel, or salmon. These provide us with the Essential Fatty Acids and omega 3, 6 and 9..
• Eat less sugar. Sugar gives us instant energy but excess is stored   as fat. Sugary products do not provide any essential nutrients and should be eaten as little as possible. Watch out for convenience foods, such as ready meals and sauces, drinks, cakes and biscuits which all contain sugar.
• Eat less salt. A high salt diet leads to high blood pressure, heart and kidney disease. Salt is an acquired taste and eating salty foods makes you accustomed to this taste. You can re-educate your taste buds to a low salt diet by avoiding adding salt during cooking and using other flavourings, such as herbs and pepper, instead. Many prepared meals, smoked products and savoury snacks are very high in salt.