1. Whole grains
Why: They’re a bundle of goodness because they offer the nutrition of all three parts of the grain:
- the bran (for fibre);
- the endosperm (for carbohydrates and some protein); and
- the germ (for vitamins, minerals and healthy fats).
How: Swap brown rice for white rice in your favourite recipes. Look for foods made with barley. Experiment with different whole grains like quinoa and buckwheat.
Why: This brilliant green gem contains disease-fighting antioxidants. Just half a cup of cooked broccoli contains almost 75% of your daily quota for vitamin C too.
How: For maximum nutrition, eat broccoli lightly steamed or stir-fried.
3. Sweet potatoes
Why: A beta-carotene all-star and an important source of potassium.
How: Try them baked or boiled. Add just a drizzle of non hydrogenated margarine to enhance the absorption of beta-carotene.
Why: A healthy, low fat meat alternative that’s filled with fibre.
How: Add a handful of chickpeas to a salad. Make a lentil soup, bean burgers, or a big pot of chilli for supper.
Why: My top pick for omega-3 fats and one of the few foods that naturally contain vitamin D.
How: Bake it, broil it, or buy it in a can.