o   five portions of fruits and vegetables (e.g. apples, oranges, celery, broccoli, carrots, beans, peas) to supply the vitamins
our organisms require
o   fish rich in fish oil to supply protein, vitamins, and minerals not available in other food groups
o   very little saturated fats and excess sugars such as meat pies, sausages, hard cheese, butter and lard, pastry, cake,
biscuits, cream which are high in complex calories
o   less salt which increases blood pressure leading to serious diseases
o   a lot of water to keep our bodies well-hydrated for optimum health and fitness.

If you stick to those major nutrition rules, your health will improve and excess pounds will come off step by step. If you are in need for more rapid weight loss, you can try a special weight loss diet. But make a smart choice. It should be not only a weight loss but a weight maintenance program at the same time, preferably with medical supervision. A really good diet plan, such as cookie diet, will also teach you good eating habits for life.