Drink 8 to 10 glasses of pure water throughout the day (add some electrolytes in the afternoon—a pinch of Celtic sea salt in water is sufficient).
Have a substantial protein and a healthy fat at each meal. Two or three ounces of protein with each meal (5 to 7 ounces a day), is a good place to start, some people need more protein and fat because of activity or energy level. Have at least a tablespoon of healthy fat with each meal (real butter, coconut oil, olive oil, flaxseed oil, safflower oil, or lard). Many people need more fat, especially vegetarians.
Have fruit in moderation. Two to three pieces a day is sufficient, look for low to moderate glycemic fruit such as berries, apples, or grapes. Avoid fruit juices and jellies.
Consume more vegetables daily, in a variety of colors. Sage advice is to shoot for 5 a day, but limit your intake of starchy vegetables (less potato, carrot, and corn, add more green leafy vegetables, beets, broccoli). These should be raw or lightly steamed.
Have low-toxicity, wild-caught seafood 3 times a week. Do your research on what is considered safe. At this point: sardines, oysters, tuna in moderation, salmon, cod, herring, mackerel, shrimp, and crab are all good choices, as well as others (If you do not eat seafood, you must find another source of Omega-3 fatty acids. Nuts and seeds are good choices).
Choose meat that is hormone-free and organic whenever possible.
It is generally wise not to revolve meals around a grain. Consumption of grain should be no more than 10 % of your meal. If you happen to have a big starchy meal such as pasta for dinner, do not add a grain to your other meals.
Add more nuts and seeds: sesame seeds, pumpkin seeds, flax seeds, almonds, pecans, walnuts, or peanuts. Add them to salads, smoothies, and yogurt or eat alone.
Have a salad daily.
Add some cultured and fermented foods to each meal to aid in digestion.
Have calcium-rich foods with each meal (This is not limited to dairy products. Think about chicken broth, or broccoli, as well as many other calcium rich foods).
Limit consumption of caffeine to no more than 16 ounces daily.
Avoid energy bars, protein bars, cereal bars, and granola bars. They are often full of sugar and/or soy protein, and not what the body really needs for energy.
If you are not vegetarian, experiment with adding organ meats to your diet once a week.