YOUR DAILY DOZEN

Here are the 12 things you should try to make part of your day, every day. The ticks indicate the number of recommended daily servings for each. You will see a list at the end of each recipe telling you which of the Daily Dozen it includes.

1 Beans

130g cooked dried beans, such as black beans, chickpeas, lentils; 150g fresh, such as green peas, edamame

2 Berries

60g fresh/frozen or 40g dried, e.g. blueberries, raspberries, strawberries

3 Other fruits

1 medium-sized fruit, e.g. apple, avocado, banana, orange, pear

4 Cruciferous vegetables

30-80g, such as pak choi, broccoli, cabbage, cauliflower, watercress, radish, kale

5 Greens

60g raw or 90g cooked, such as Swiss chard, lettuce, spinach

6 Other vegetables

60g raw or 50g cooked, e.g. beetroot, carrots, courgettes, mushrooms, peppers, sweet potatoes

7 Flaxseeds (or linseeds)

1tbsp ground, golden or brown

8 Nuts and seeds

30g, including almonds, Brazil nuts, pecans, pumpkin seeds, sunflower seeds, walnuts

9 Herbs and spices

¼tsp turmeric along with any other herbs and spices you enjoy, such as basil, cardamom, coriander, cumin

10 Whole grains

100g cooked, e.g. brown rice, oats, quinoa, wholewheat pasta

11 Beverages

350ml, including water, black tea, chai tea, coffee, Earl Grey, green tea

12 Exercise

90 minutes moderate, such as walking, gardening, housework, cycling, yoga OR 40 minutes vigorous, e.g. running, swimming, tennis