1) Drink two cups of water when you wake up.

Drink 2 cups of water when you wake up, before eating anything or drinking coffee. Then enjoy whatever it is at the next meal.

2) Start with breakfast.

Don't pass up breakfast! Fueling your body in the morning sets you up for the day, physically and mentally. Combine protein with vegetables or fruit, e.g. spinach, lentils or broccoli.

3) Fill half of your plate with fruits and vegetables.

Every time you eat, half of your meal should be vegetables and fruits. These give you nutrients that no other food can offer.

4) Fat is healthy.

Your meal should include some healthy fats: foods like nuts, salmon, egg yolks, olive oil, avocado and tuna. Remember that consuming fats in moderation is good, it helps the body stay healthy, recover and grow.

5) Learn to eat your calories.

Eventually people drink an average of 450 calories each day, which is the equivalent of a large bowl of ice cream. When calories are eaten they are better controlled. Remember that they generate energy, which allows cells to perform all their functions, including the synthesis of proteins and other substances needed in the body.

6) Include snacks in your meal plan.

If you are really hungry between meals, plan to have a smart snack: fruit butter, veggies, a handful of nuts, etc. This can help you generate some energy to help you feel better.