1.  Cut down on Sugar

Yes, we know it tastes nice - but it's probably responsible for the growing obesity problems in society today.  Sugar can be found in everything, from the really obvious candies and cakes, to the not so obvious ready meals, pasta sauces and even chicken.

Reducing the amount of refined sugar in your diet can dramatically reduce your risk of developing diabetes, high blood pressure, heart disease and any number of other nasties.   Try replacing high sugar cereals with wholemeal toast and peanut butter, candy bars for dried fruit, and processed pasta sauces for those with reduced or low sugar. 

Plus, cutting down on sugar with DRAMATICALLY increase your energy levels and as you'll no longer get the 'sugar low' after eating a meal. 

2.  Eat More Whole Grains

Our diets are usually dramatically lacking in fibre and the goodness that's contained in the outer coating of the grain - the bit that's usually removed in the refining process of food production.  That white bread, pasta and flour has barely any nutrients left in it by the time it gets to us and we're missing out of valuable nutrients and goodness.

Fortunately eating more whole grains doesn't mean we have to resort to living off lentils and bird seed!  Simple replacements can make a huge difference - swap white bread for granary, white rice for brown, your usual pasta for wholemeal.  Plus you can add whole grains easily to your diet - try a sprinkling of wheat germ on your cereal or into soups,

Caffeine is a stimulant that speeds up metabolism - but hold on there (yes I know the thought of anything that speeds up the metabolism sounds like a great thing but read on.)  While it can improve performance and mood temporarily, it can also lead to anxiety, insomnia, high blood pressure, dehydration and lead to poor absorption of nutrients.  The key is to limit your caffeine intake - drinking 4 or 5 cups of tea of coffee won't do you any harm - but beware the 'hidden' caffeine in colas, sports drinks and chocolate.  On a final note, if you're pregnant or trying for a baby, cut right back on the caffeine as it can have a damaging effect on babies and your ability to conceive.

Recent studies suggest that eating a diet that is high in green leafy vegetables can keep diabetes at bay.  Green vegetables are high in magnesium and a Swedish study recently found that every 100mg increase in magnesium intake can cut the risk of developing the disease by 15%.  Other good sources of magnesium are brazil nuts, sunflower seeds and wholegrains.