Eat a good breakfast every day - use fruits, milk, yogurt, hot or cold cereals, low-fat cheeses and instant breakfast mixes. If you don't feel like having an early breakfast then have a small nutritious snack after waking up and enjoy the rest of your breakfast in the middle of the morning.

Avoid skipping meals - make it your goal to have no less than 5-6 hours between meals.

Get enough protein - rotate skinless chicken, fish and lean meats as main courses. Use low-fat (1%) or non-fat dairy products regularly and eat eggs occasionally.

Drink Plenty of water - it makes up more than half your body composition and must be replaced daily. You need it to regulate body temperature, digest foods and prevent constipation.

Fiber aids in digestion, prevents constipation, decreases cholesterol and decreases blood sugar. Eat whole grain cereals, raw vegetables and fruits with the skin. Add beans to soups, stews and salads.