The document provides several nutrition tips for energy, effective weight control, and optimal health. Some key tips include going for a 15 minute brisk walk after meals, avoiding mixing proteins and starches, drinking two to three liters of water per day, eating a low glycemic diet for weight control, snacking on fruits between meals, and doing a fruit fast monthly to clean the digestive system. Proper nutrition is emphasized through staying hydrated, eating mostly whole foods like fruits and vegetables, limiting red meats and processed foods, and incorporating regular exercise and walking.