Your A-Z of healthy eating

THIS is our checklist for healthy eating in midlife: ingredients to keep in mind when shopping, cooking or choosing from menus. We’ve picked each one for the nutritional benefits it brings. Of course, it’s not exhaustive, but it gives you a basis for a vibrant diet, full of variety and vitality.

APPLES

AN APPLE a day . . . it’s true: apples, fresh or cooked, are a great source of health-boosting antioxidants and pectin, a water-soluble fibre which improves digestive health, lowers cholesterol and helps balance blood sugars.

APPLE CIDER VINEGAR

THIS assists calcium absorption and also acts as a tonic for the digestion.

ASPARAGUS

A MIDLIFE favourite, not only for its unique flavour, but also as a great source of vitamins C and K to keep skin radiant and bones strong. It’s also good for the gut and will help balance blood sugars.

AVOCADOS

AVOCADOS are indispensable in the Midlife Kitchen. They are packed with heart-healthy good fats, which also enable nutrient absorption from other foods. They are also known to help boost immunity, balance hormones, rejuvenate the skin and protect eyesight.

BEANS

GREAT for digestion and blood-sugar regulation, beans are a prime plant protein food and an excellent source of sustained energy. Plentiful B vitamins help with mood and memory. Beans are a midlife no-brainer.

BEETROOT

BRILLIANT beets can benefit the cardiovascular and nervous systems, reduce blood pressure, support the skin, eyes and bones, and help digestive function. They also protect the brain by improving oxygenation. BLUEBERRIES WE SWEAR by these in the Midlife Kitchen. Blueberries contain anthocyanins that help protect against cardiovascular disease. They also lower blood pressure and improve cognition, memory and eye health. BROCCOLI IF PRESSED, we’d choose broccoli as our top midlife ingredient. It contains vitamins C and K, folate, iron and calcium to help protect bones, joints, eyes, skin and hair. It has also been found to enhance brain function, digestion, immunity and energy levels, and reduce the risk of many chronic diseases associated with ageing.

CARROTS

IT’S easy to overlook carrots, but they’re brilliantly rich in carotenoids (yellow, orange and red pigments), potassium and fibre, which means they benefit the heart, digestive system, skin and eyes.

CHICKPEAS

FULL of protein and fibre, chickpeas are an essential ( and inexpensive) midlife ingredient. Their mineral content makes them good for hair, nails and energy levels and they help stabilise blood sugars, too.

CHILLIES

CHILLIES may help improve mood, thanks to the endorphin-stimulating capsaicin they contain. They can also help lower cholesterol, steady blood sugar and boost immunity.

DARK CHOCOLATE

THE dark stuff (with 70 per cent or higher cocoa content) provides plenty of health-giving 40 fabulously mouth-watering foods that will keep you fit and well in midlife — and beyond compounds: mineral-rich and high in antioxidants, it’s good for the brain, nervous system and heart.

DATES

DATES deliver natural sweetness, but have a relatively low GI, so they won’t spike your blood sugars to the same extent as refined sugar. They contain insoluble fibre (great for the gut) and magnesium, which benefits the nervous system and heart.

EGGS

FOR pure nutritional power, nothing beats eggs. They provide vitamins A, D and Bs, plus essential minerals, choline, lecithin and easily assimilated protein. This makes them excellent for tissue repair, digestion and the heart, and they’ll boost your skin and eyesight.

FENNEL

FULL of vitamin C and fibre, fennel is brilliant for digestion, the heart, bones and immune system, as well as for brain and eye function.

FIGS

FIGS contain calcium to benefit the bones and fibre to aid digestion.

GARLIC

ALLICIN is the wonder stuff here. Found in abundance in garlic, the compound supports immunity, protects against heart disease and improves blood circulation.

GREEN TEA (MATCHA)

GREEN tea consumption has been shown to lower breast cancer risk in post-menopausal women. It can also benefit the heart and support brain health by enhancing memory and reducing anxiety.

HERBS

THEIR phytonutrient content and volatile oils give a fabulous health kick — from supporting bone health, to aiding digestion.

Freshly ground black pepper helps the body absorb more nutrients from food

KALE

CHEAP and easy to prepare, kale can help lower cholesterol and blood pressure. It’s also great for skin, hair and liver function, too.

LEMONS

FULL of vitamin C, they support heart, immunity and skin health and guard against osteoarthritis as well as aiding iron absorption.

LENTILS

AN EXCELLENT source of protein, lentils also boost the digestive and hormonal systems as well as the brain and nervous function, while helping to lower cholesterol and regulate blood sugars.

NUTS

THE vitamins, minerals, protein, fibre and good fats in nuts make them an easy way to sustain energy and maintain optimum nutrition. Nuts contain tryptophan — an amino acid which supports serotonin production to help boost mood, soothe anxiety and promote good sleep.

OATS

OATS are sometimes known as the ‘grain for the brain’; they’re also heart- healthy and are an excellent low GI energy source.

OILY FISH

THE omega-3 fatty acids in mackerel and sardines reduce fat build-up in arteries and lower blood pressure. Oily fish will also help maintain healthy joints, skin, hair and eyesight, guard against bone loss, boost brain function and help circulation. They’re also an excellent source of protein.

OLIVE OIL

A STAPLE of the Mediterranean diet, olive oil promotes heart health by lowering cholesterol and helping control blood pressure. It also supports the bones and nervous system.

POMEGRANATES

WHO doesn’t love pomegranate seeds scattered on a salad? They contain vitamin K for the bones and folate for healthy blood, while some plant compounds in pomegranates may help lower the risk of diabetes.

PUMPKIN

BRILLIANT for vision and skin, pumpkins (and the butternut squash) also help to protect against heart disease and can benefit circulation.

QUINOA

PACKED with B vitamins, iron, magnesium, zinc, fibre and protein, it has multiple health benefits for the brain, digestion, bones and joints. It also helps keep blood sugars steady and could help you sleep well, too.

RED CABBAGE

THE clue is in the colour: red cabbage is particularly beneficial, as it contains an abundance of anthocyanins (colourful pigments) that all work to protect the brain, skin and vision.

RED ONIONS

RED onions are a natural blood thinner, and thus guard against heart disease and high blood pressure.

RED PEPPERS

VITAMIN C and carotenoids are the big hitters here, protecting the eyes, skin and heart, while playing a role in the regulation of blood sugar

and blood pressure.

RICE

(Brown, red, black & wild) LIKE other whole grains, rice provides an excellent source of B vitamins, magnesium and fibre. It helps regulate blood-sugar levels, aids digestion, and can improve memory, mood and sleep as well as help to lower blood pressure.

SEEDS

A SMALL but potent addition to the diet, thanks to the fibre, vitamins, minerals and omega- 3 fatty acids they provide, plus more mood-soothing amino acid tryptophan. Scatter them on salads, soups, porridge, yoghurt, cakes and puds . . . or just open a pack and snack.

SOYA

A COMPLETE vegetable protein, soya is protective for your heart and bones, and good at balancing hormone levels. It also contains tryptophan.

SPICES

CARDAMOM, ginger and cumin all help aid digestion, while cinnamon helps to regulate blood- sugar levels and turmeric is an anti-inflammatory.

SPINACH

SPINACH is an absolute midlife gift, full of vitamins and minerals. It’s good for bones and tissues, memory, mood and mental agility, and on top of that, its high fibre content is good for the gut.

TOMATOES

THE backbone of a Mediterranean diet, tomatoes are full of health- giving goodness; with vitamin C and lots of fibre — good for the heart, bones, gut and skin.

WATERCRESS

AMONG the most nutrientdense plants on the planet, watercress can offer great protection against osteoporosis; it also benefits the brain, helps lower blood pressure, and can help to improve skin and eye health.

YOGHURT

RECENT research found people who eat natural unsweetened yoghurt every day have a lower risk of developing type 2 diabetes. Whole milk yoghurt provides plenty of protein, vitamins A, E and Bs, and calcium, vital for bone health.