| Change your diet to include more wholegrain foods, vegetables, fruit and remove as much fat from it as possible. |
| Flavour the mash with a couple of tablespoons of wholegrain mustard or herbs such as chives and basil. |
| Have at least five portions of fruit and vegetables daily and go for wholegrain carbohydrate foods. |
| Eat healthy foods such as fruits, vegetables and nuts, and wholemeal and wholegrain versions of rice, pasta and bread. |
| Sandwich two slices of wholegrain bread around a one-ounce slice of cheddar cheese and microwave for 15 seconds. |
| Foods rich in B vitamins are green leafy vegetables, wholegrain breads and cereals, nuts, legumes and lean meats. |
