Nutrition & fitness go hand in hand - be sure to focus in on the two this new year especially if you want to lose weight.

Here are some basic rules to get you going:

1.Eat a good breakfast - porridge, wholewheat bread, eggs
2.Eat 5 to 6 times a day to keep your blood sugar levels level
3.snack mid morning and mid afternoon on fruit / yogurts
4.Make lunch the main meal of the day which should include protein, vegetables and low GI carbohydrates
5.Try and avoid carbohydrates for dinner and go for meals such as chicken stir fry, omlettes, chicken & salad
6.Drink 6-8 glasses of water per day
7. Take nutritional supplements such as a good multi-vitamin with high vitamin C (1000mg) plus omega 3 oils
8.Watch your portion sizes
9.Eat plenty of fruit (not bananas, dates, figs, raisins, kiwi)