• Eat a variety of foods through a balanced diet, including three meals and two snacks a day - a good guide is to allow one-third of your intake from breakfast and snacks and two-thirds from your lunch and evening meal.
• Remember also to drink plenty of water - 6 to 8 glasses is generally considered sufficient, but if you're exercising hard or the weather is particularly warm, you'll need to drink more. Water is best, but diluted fruit juices and semi-skimmed milk are also good.
• Don't skip breakfast - cereals and bread contain many of the vitamins and minerals you'll need to prevent nutrient deficiencies.
• Eat adequate amounts of dairy products, to encourage bone mass and prevent osteoporosis. If you're vegan, be sure to eat other calcium-rich foods.
• Include iron-rich foods, especially from animal sources, in your daily diet. If you're vegetarian, make sure you have plenty of beans, pulses, eggs and nuts along with a source of vitamin C, such as a glass or orange juice, instead of tea or chocolate.
• Limit your intake of sugary drinks, sweets and other confectionery to discourage dental erosion.
• Aim to exercise for 30 minutes a day, five days a week
• Don't diet if you're not overweight. If you are overweight, don't attempt any diets claiming a quick fix to weight loss - seek help from your GP.
• Say "No" to drugs, which includes alcohol and cigarettes - enjoy a ‘chick flick' at the cinema or at home with girlfriends to avoid temptation - better still, find friends who don't think drugs are the only route to having fun.
• Share your worries with someone you can confide in - there is always someone who can help.
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