What to eat and do every day
- Beans – 3 portions
- Wholegrains – 3 portions
- Leafy, green vegetables – 2 portions
- Brassicas – 1 portion
- Other vegetables – 2 portions
- Berries – 1 portion
- Other fruit – 1-2 portions
- Nuts or seeds – 1 portion
- Flaxseeds or chia seeds – 1 portion
- Spices – as much as possible
- Drinks – ideally water – 1.2-2L per day
- Exercise – 30-60 mins per day
Adapted from Dr Michael Greger.
Beans: ¼ cup hummus, ½ cup cooked beans or lentils, 1 cup fresh peas or sprouted lentils.
Beans: kidney, borlotti, butter, cannellini, black, mung, soy, edamame, tempeh etc. Lentils: brown, green, red, beluga, puy, mung, moth, etc. Peas: fresh green, yellow split, green split, black-eyed, chickpeas, etc.
Wholegrains: ½ cup cooked grains or cereal, 1 cup cold cereal (eg weetbix), 1 slice 100% wholegrain bread, 2 100% wholegrain crackers, 3 cups popped popcorn (no oil or sugar!)
Wholegrains: wheat, spelt, rye, barley, oats, quinoa, amaranth, millet, sorghum, buckwheat, rice, popcorn (no added sugars!), teff.
Leafy greens: ½ cup cooked or 1 cup (finely chopped and packed tightly) raw (cabbages, kale, spinach, silverbeet, broccoli, cauliflower, bok choy (and all the other chinese greens), watercress, puha, beet tops, brussels sprouts, radish.
Brassicas: ½ cup chopped. (see above)
Other vegetables: ½ cup chopped.
Berries: ½ cup fresh or frozen, ¼ cup dried.
Other fruit: 1 medium sized fruit, ½ cup cut up fruit, ¼ cup dried fruit.
Nuts or seeds: ¼ cup or 2 tablespoons nut or seed butter. (brazil, cashew, hazel, almond, pistachio, pine, pecan, walnut, peanut. Pumpkin seeds, sunflower, sesame, flax (same as linseeds), chia).
Flax or chia seeds: 1 tablespoon ground.
Spices: Add spices to all your food. Use a wide variety.
Drinks: water, water, water. But you can also include tea (black), coffee (black), herbal tea, cocoa (no sugar, limited milk), green tea.
Exercise: 30-60 mins per day of brisk exercise. Always include some weightbearing – walking, running, dancing to strengthen bones. Aim for the amount of effort equal to a brisk walk or slow jog.