DOZEN YOUR DAILY

Forget five-a-day, you need . . .

TO MAXIMISE the health benefits of the plant foods I recommend, aim to eat a dozen of these items every day.

Use this checklist as a reminder to try to consume a variety of the healthiest possible foods. Cut out and stick it to your fridge, then tick off the items each day you get your full serving — and try out the delicious recipes all next week to boost your fruit and vegetable portions.

This list is also available as a free phone app.

1. BEANS/LEGUMES /PULSES

EAT THREE SERVINGS (One serving is 60g hummus or bean dip, or 130g cooked beans, lentils, tofu, tempeh, etc) Legumes are loaded with protein, iron and zinc but also have fibre, folate and potassium — and your very important friendly gut bacteria love them. studies show beans and lentils offer protection against cancers, diabetes, stroke and depression; while legumes can lower blood pressure, blood sugars and cholesterol.

2. BERRIES

ONE SERVING (That’s 60g fresh/frozen or 40g dried strawberries, blackberries, blueberries, cherries, kumquats, goji berries, grapes and raisins) Berries are singled out as the healthiest fruit, packed with antioxidants (they contain 50 times more than animal-based foods) and their powerful plant nutrients offer potential protection against cancer, boost the immune system and guard the liver and brain, reducing your risk of cardiovascular disease.

3. OTHER FRUIT

THREE SERVINGS (One portion is a medium-sized orange, apple, banana, etc, 120g fruit salad or 40g dried fruit) Packed with disease-fighting antioxidants and powerful polyphenol phytonutrients, fruit should form an essential part of your daily diet.

4. CRUCIFEROUS VEGETABLES

ONE SERVING (That’s 30g to 80g broccoli, cabbage, kale, Brussels sprouts, etc) The broccoli family contains a powerful plant compound called sulforaphane, which can prevent DNA damage and cancer spread, help fight pathogens, prevent lymphoma, boost liver detox enzymes, target breast cancer stem cells and reduce the risk of prostate cancer progression. The veg also help to protect the brain and eyesight and work to reduce inflammation and manage type 2 diabetes.

5. GREENS

TWO SERVINGS (One portion is 60g spinach, lettuce, leaves, including fresh herbs) The healthiest foods on the planet, leafy greens offer the most nutrition per calorie. They can provide protection against major chronic diseases, including a 20% reduction in risk for both heart attacks and strokes.

6. OTHER VEGETABLES

TWO SERVINGS (One is 50g beetroot, peppers, carrots or 7g dried mushrooms) Fill half your plate with vegetables (roots and shoots). Variety is key, because different phytonutrients in different parts of any vegetable have different clinical effects.

7. FLAXSEEDS /LINSEEDS

ONE SERVING (Just 1tbsp ground seeds) Lignans and omega-3 fatty acids mean these little seeds help lower blood pressure better than exercise can. They fight against breast and prostate cancer as well as helping to control cholesterol and blood sugar levels, reducing inflammation and treating constipation.

8. NUTS AND SEEDS

ONE SERVING (A handful/30g almonds, cashews, Brazil nuts, or pumpkin, sesame or sunflower seeds, or 2tbsp nut butter) Nut-eaters live longer and suffer fewer deaths from cancer, heart disease and lung problems — eating one portion daily could cut your stroke risk in half.

9. HERBS AND SPICES

ONE SERVING (Around ¼ tsp turmeric along with other spices and herbs) The curcumin in turmeric helps prevent and treat lung disease, brain diseases and a variety of cancers. It can speed up recovery after surgery and ease arthritis and other inflammatory conditions. Other spices are equally powerful — they make food taste better and have a hugely beneficial effect on your body.

10. WHOLEGRAINS

THREE SERVINGS (One portion is 100g cooked oats, brown rice, pasta or 50g wholemeal bread) Health authorities recommend eating at least three servings of wholegrains a day — studies show that this will help you live longer and will reduce your risk of heart disease, type 2 diabetes, obesity and stroke.

11. DRINKS

FIVE GLASSES (Water, tea, coffee, etc) We need water for optimum health and few of us, if we’re honest, drink enough of it. even mild dehydration is linked to falls and fractures, heart disease, lung disorders, kidney problems, bladder and colon cancer and decreased immune function.

12. EXERCISE

90 MINUTES MODERATE OR 40 MINUTES VIGOROUS (This can be split over the day) Although any exercise or activity is better than none at all, and standing is better than sitting, a 60minute daily walk could reduce your risk of mortality by 24% — and 90 minutes is even better.