Always ask the waiter to make sure your food is not swimming in butter and oils. Your salads can be dressed with olive oil and lemon. Your vegetables can be steamed or oven-roasted.

Do not eat fried foods such as chips, fried fish and duck in heavy oils. Do not eat the skin of chicken, duck or turkey as the skin contains the most fat.

If eating out in a Thai or Japanese restaurant, make sure you do not eat lots of white rice (carbohydrate). Always choose protein and lots of vegetables on the side to satisfy the hunger and feed the system with antioxidants from the assortment of vegetables.

When choosing a dessert, go for something that is not high in fat and sugar, preferably something with fresh fruit. Once a week, treat yourself to an decadent dessert if you must; but remember that if you do this too often you may notice a tendency for high triglyceride-induced tiredness the next day. All refined sugars, including wine, are classed as refined carbohydrates, which when overused will cause free radical damage leading to acute and chronic diseases. Alternatively, treat yourself to a small chocolate after dinner if you have chosen well with the rest of your meal. A small amount of sugar can be used as a treat, not as filler for a still-empty stomach.

Drink a pot of loose-leaf organic herbal tea after dinner, especially chamomile, peppermint or even my organic herbal teas such as Summer Delight, Petal or Apres. These are all wonderful aids for digestion before bed.

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