The bottom line is, we eat too much. Cut back on portions and aim for four to six small meals a day that all include a source of protein—such as lean meat, fish or nuts—to help normalize your blood sugar and keep you full.

Eat unrefined whole foods as close to their natural state as possible and limit your intake of processed and preservative-heavy foods such as boxed items, deli meats and frozen dinners, says Cara MacMullin, doctor of naturopathic medicine at Totum Life Science in Toronto. Choose whole grains such as brown rice, quinoa and whole wheat, and minimize consumption of sugar and other sweeteners.

Also make sure to eat a variety of foods from each food group. “Eating the same foods every day will limit your intake of certain nutrients and may contribute to the development of intolerances,” says MacMullin. Include five to seven daily servings of vegetables (including one serving of cruciferous veggies such as broccoli, Brussels sprouts or cabbage) and two to three servings of fruit.

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