The nutrition guide

Principle 1: plenty of fruit and vegetables

Eating patterns rich in fruit, vegetables, whole grains, and legumes are linked with better overall health. Aim for a variety of colours across the week.

Principle 2: stay hydrated

Drinking enough fluid helps keep mucus thinner and easier to clear. Water, milk, and herbal tea all count. A pale-yellow urine colour is a simple everyday guide.

Principle 3: a healthy weight

Extra weight around the middle can make breathing feel harder, while being underweight can leave you short of energy. Your doctor or a dietitian can help you find the right target.

Principle 4: smaller, more frequent meals

A very full stomach can press on the diaphragm. If you feel breathless after eating, try smaller meals more often and eat slowly.

Principle 5: go easy on salt and very processed food

Too much salt can lead to fluid retention, and heavily processed foods tend to displace more nourishing options.

For meal ideas built on these principles, see our healthy recipes.