Ten tips for eating well without having to diet

1. Eat for pleasure and good health, not for weight loss.

2. Start the day with oats and you won't be hungry for hours.

3. Eat more fish, chicken, vegetables and salads, and less red meat, pork, pasta, pastry and potatoes.

4. Use a plastic squeeze bottle for olive oil and sauces- it helps you use less.

5. Use yogurt instead of cream.

6. Snack on fruit and nuts instead of chocolate and crisps.

7. Steam instead of grill, grill instead of roast, roast instead of fry, shallow-fry instead of deep-fry.

8. Eat crabs like pasta and potatoes for lunch instead of in the evening.

9. Drink better, drink less, and drink only with the evening meal.

10. If you really want something, enjoy it without guilty, then lighten up the next day.