The midlife shop­pinglist

The Sunday Telegraph (Sydney) - Body and Soul - - HEALTH -

✔ GOOD FATS FOR BRAIN AND HEART HEALTH

Salmon, tuna, trout, mack­erel, sar­dines, flaxseed, canola oil, wal­nuts and sun­flower seeds.

✔ SLOW- RE­LEASE CARBS FOR THE RIGHT FUEL

Quinoa, buck­wheat, farro, ama­ranth, whole­grain pasta, bas­mati rice, freekeh and rye bread.

✔ LEAN PRO­TEIN FOR BUILD­ING NEW MUS­CLE

Free-range eggs, low-fat Greek yo­ghurt, semi-skimmed milk, chicken, turkey, prawns, cod, lentils, chick­peas and kid­ney beans.

✔ HERBS & SPICES

FOR ANTI-IN­FLAM­MA­TORY BEN­E­FITS, BLOOD SUGAR CON­TROL AND AP­PETITE REG­U­LA­TION Gar­lic, co­rian­der, turmeric, ginger and cin­na­mon.

✔ FRUIT & VEG FOR AN­TIOX­I­DANTS AND NITRATES

Fruits: Kiwi, ap­ple, blue­ber­ries, cher­ries, pome­gran­ate, cran­ber­ries, black­ber­ries and grapes. Veg­eta­bles: Rocket, spinach, beet­root, cel­ery, let­tuce and radishes.

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