10 simple tactics that you can implement in your diet and lifestyle now.  

10 easy wins, 10 home bankers, get them sorted now. 

1. Enough water. Ensure your urine is clear when training and playing matches. Playing or training whilst dehydrated is a sure fire way to destroy your performance. Drink 2 - 3 litres a day to cover your bases.
2. Go to bed half an hour earlier. Every extra hour of sleep you get beyond 5 hours at night has been shown to increase immunity to illness, injury risk, performance and mental cognition. 
3. Do a big shop at the start of the week. You know yourself, a week without buying a decent load of groceries is a sure fire way to end up eating a bowl of cereal and 2 slices of toast for dinner a few times a week.
4. Frozen berries. Buy them and put them in the freezer. Last for ages and are packed with micronutrients. Can be added to porridge and muesli. Make sure you defrost first though!
5. Brown instead of while. Always aim to get coarse, wholemeal breads instead of crappy sliced plan. Wholegrain versions of food will generally have more fibre and will be slower digesting.
6. Eat oily fish 2/3 times a week. Mackerel, tuna, salmon and anchovies etc. These foods are full of healthy omega 3 fats and can help reduce inflammation and increase general health.
7. Eat protein in breakfast and lunch. People are generally good at eating protein in dinner but not so good at other meals. Protein should be consumed every 3-4 hours to help stimulate protein synthesis and rebuild broken muscle tissues.
8. Remember the 3 R's post exercise. Rehydrate (water), Refuel (carbohydrate) and Regenerate (Protein).
9. Frozen vegetables. Same deal as the frozen berries. Saves time and effort and especially handy for the reluctant cook. Fire them into stir fries, cassaroles and pot dishes and load up on your veggie portions.
10. Cook a large batch of protein at the start of the week. Cook once, eat twice or three times. A large chicken or a boiled ham can provide handy protein in meals over the course of the week.