1. 1
   Go to the “Register” or “Get Started” section and set up a profile using your email and create a password.
2. 2
   Don’t forget to post your ‘list to live by’ and start living the Nuvolite™ way!
3. 3
   Share your experiences with other users and comment to people who have similar lists.
4. 4
   Be sure to save us in your favourites folder and log in everyday to see if your ‘list to live by’ experience is chosen as one of our monthly winners. Nuvolite could turn your dreams into reality.

1. 1

   Enjoy a variety of food.
   
   Variety does not mean eating more food than you need or would normally eat in order to get a variety of foods every day. It simply means eating more than one type of food at each meal – mixed meals, eating different foods on different days and preparing foods in different, healthy ways. Remember, different foods have different nutrients our bodies need to grow and develop.

2. 2

   Drink lots of clean, safe water.
   
   Drink at least six to eight glasses of clean, safe water every day. You can also drink herbal teas like Rooibos with no added sugar and only low fat or fat free milk.

3. 3

   Make starchy foods the basis of most meals.
   
   Let starchy foods form the biggest part of each of your meals. Starchy foods can include maize, samp, oats, whole-wheat and whole-grain breads and cereals, brown rice, pasta, potatoes, sweet potatoes or any other starchy foods that you have available. These foods are rich in carbohydrates, your body’s number one fuel source, so include at least one source with every meal and snack.

4. 4

   Eat plenty of vegetables and fruit every day.
   
   Make a fist with your hand – aim for least 2 fistfuls of whole fruits and 3 fistfuls of vegetables each day.

5. 5

   Eat dry beans, split peas, lentils and soy regularly.
   
   Legumes (or plant proteins) should be eaten at least two to three times per week. Include in soups and stews.

6. 6

   Chicken, fish, meat, milk or eggs can be eaten daily.
   
   Small portions of these foods can be eaten daily. Try to include more plant protein sources and fatty fish (e.g. snoek, sardines, pilchards).

7. 7

   Eat fats sparingly.
   
   Check food labels. Rather choose mono-unsaturated and poly-unsaturated fats and oils from plants, such as canola, olive or sunflower oil, peanut butter and soft margarines. Limit your intake of trans and saturated fats. This includes fat from meat, chicken skin, full cream dairy, baked goods for e.g. pies and cookies and palm oils e.g. coffee creamers.

8. 8

   Use salt sparingly.
   
   Use small amounts of salt in food preparation and avoid using extra salt at the table. Rather use herbs, salt-free spices and flavourings instead of salt. Also avoid processed foods with a high salt content.

* These guidelines are for informational purposes only. Please seek the advice of a registered Health Professional for individualised dietary advice.
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