Renew you how to make this year your healthiest yet

Eat fish 2-3 times per week.

"Must be steamed, baked or grilled, not fried. Oily fish like salmon, mackerel and sardines are best. Fish oils are good as a supplement, but when you eat fish you are getting extra minerals like iodine and zinc, plus you may be displacing a meal that contains saturated fat. " – Carl Gagnon, naturopath

Take time out from unhealthy foods.

"Limit all treats or ‘naughty' foods to only one day per week. Give up sugar, alcohol, caffeine and convenience foods a few days every week or a week every month. Learn some healthy recipes that you love and are easy to make." – Melinda Hutchinson-Taylor, naturopath

Become portion-size savvy

"Eat 80 per cent of what you would normally consume. Over-nutrition can cause as many problems as under-nutrition."– Sophie Tesoriero

Cotton on to hydration

"Drink lots of filtered water every day and reduce drinks that deplete the body of fluid – alcohol, tea, coffee. Alternate alcohol with water – have one drink of water then one drink of wine or beer. This rule keeps your body hydrated and your alcohol intake down, plus it makes waking up in the morning much happier and healthier."– Lynda Brewin, author and children's health specialist

Power up with protein

"High protein breakfast – so many people are fighting weight issues and sugar cravings throughout the day. By having a hearty breakfast comprising 30 per cent protein, 40 per cent carbohydrate and 30 per cent fat, you can set yourself up for stable and controlled eating throughout the day."– Sophie Tesoriero

Eat smart, sugar

"Learn how to read labels, looking for words ending in ‘ose' (such as glucose, maltose and lactose) as these are all forms of sugar. Diets high in sweet foods can reduce essential nutrients and sugar is often present in foods where you would least expect it."– Melinda Hutchinson-Taylor

Stretch yourself

"Stretch a little each morning. Just as pets stretch on rising, if we take three minutes to stretch before the daily grind we will feel more relaxed, maintain better posture, breathe deeper and prevent muscle pain, stiffness and even reduce the risk of injuries."– Sophie Tesoriero