Dear Roger,
Try, adding 1tbsp. of flaxseed oil 3 times a day. Flaxseed oil is a very good source of Omega-3, plus, it's a great EFA (essential-fatty-acid). Here are some more examples of EFA's:
flaxseed oil, sesamese seed oil, sunflowerseed oil, grapeseed oil, olive oil, peanut oil
Also, don't keep your carbs too high. In fact, try to consume mostly LOW-GI carbs:
Low-GI carbs: oatmeal, brown-rice, yams, beans, sweet-potato
Eat lean proteins:
Lean Proteins...try to at least get a serving of each type of protein...milk,casein,whey,soy,egg
Mr.X