Seven nutrition codes to live by

4. Stop eating at least three hours before bed

This helps improve digestion, prevents possible weight gain and acid reflux, and improves sleep quality.

5. Eat fewer portions but focus on satisfying nutrients

An analysis of 111,906 days of food diaries from forty thousand people found that protein, potassium, fibre, Vitamin B5 and folate are the most important when it comes to eating less and being more satisfied with meals.

Include protein with every meal as studies suggest higher protein diets balance blood sugar.

6. Drink before and after

A glass of water before and after a meal will improve the feeling of fullness afterwards and prevent extra bites post meals.

7. Walk

Take a stroll after eating to improve digestion and burn extra calories.

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