FIRST STEP – MAKE SURE YOU GET YOUR DAILY DOZEN

ONE serving of leafy green vegetables (spring greens, chard, kale or spinach) and/or cruciferous vegetables (broccoli, cauliflower, Brussels sprouts or cabbage) AT LEAST one serving of brightly coloured vegetables (red, yellow, green, purple). The brighter the colour, the more nutrients it contains, and the better it is for your brain. Include onion, garlic and fresh herbs each day EIGHT glasses of water/ herbal tea ONE to two servings of berries, an apple, a pear or citrus fruit (oranges, lemons, grapefruit) A SERVING of plain, full-fat unsweetened yoghurt A SERVING of sunflower and/ or flaxseeds (1 tablespoon) TWO servings of whole grains (eg, 1 tablespoon oats or 1 slice wholewheat bread) ONE serving of high-fat fruit (¼ avocado, 4-5 olives) TWO tablespoons of extra virgin olive oil, flax, hemp, or avocado oil ONE optional glass of red wine (two glasses for men) ONE optional espresso coffee or two cups of green tea SMALL piece of dark chocolate (about 1oz)