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What Should You Eat EVERY Day?

I have been looking into food to help give you energy, live longer and feel great. With the help of Dr Gregor's Nutrition Facts and Discovery Learning, here is what I have come up with.

Cruciferous veg

What is it? Broccoli, cabbage, brussel sprouts, kale, spring greens, chard, bok choi, cauliflower, turnip, arugula, watercress, radishes, Kohlrabi, mustard greens

1 serving = ½ cup

Why? contains Sulphoraphane, a Iiver-enzyme detox-boosting compound, help prevent bladder and breast cancer (ref Fawke et al, 2003)

Other Vegetables

All veg not listed in the row above

Various vitamins (esp B12/folate), phytochemicals & fibre. Help prevent cancer

4 servings (Where 1 serving is: 1 cup of leafy raw veg,½ cup for other raw cooked non-leafy veg)

Nuts and seeds

What? Peanuts, brazil nuts, pecan, walnut, almond, cashew, pistachio, sunflower, chia, poppy seed, etc…

Why? Can reduce colon cancer (ref EPIC study), help reduce anaemia.

1 serving = Either: ¼ cup nuts Or: 2tbsp not or seed butters (inc peanut butter)


Why? contains Lignan compounds which are anti-cancer. Linseed also is high in Omega3, protein & fibre

1 serving = Either:1-2 tblsp ground linseed Or:½ - 1 tbsp as an oil


Why? contain Ergothioneine & Selenium which help the immune system. May reduce instances of breast cancer

1 serving = Either:½ cup non-cooked Or:¼ cup dried


What? Beans, split peas, chickpeas, lentils, tofu & tempeh, etc…

Why? Many provide iron, magnesium & zinc. Sources protein & fibre

3 servings

Where 1 serving is:

1/4cup hummus or bean dip,

½cup lentils, beans, splitpeas, tofu or tempeh,

1 full cup fresh peas or sprouted lentils

Berries/small edible fruit

What? Blackberries, cherries, mulberries, raspberries, cranberries, strawberries, grapes, kumquats

Why? Their anti-oxidant abilities average 10x more than other fruits and veg. Also good at boosting the immune system

1 serving Either: 1/2cup fresh or frozen. Or 1/4cup dried

Other fruits

What? Apples, pears, pineapples, orange family. melon family, lychee, mango, papaya, dates, bananas, lemons, limes, etc…

Why? High in fibre and phytochemicals

3 servings, Where 1 serving is: ½ med sized fruit, or ¼ cup dried fruit

Herbs & Spices

Especially turmeric, cloves, coriander, oregano, cardamom, rosemary, black pepper, cayenne pepper, ginger

Why? Anti-inflammatory properties

1 serving of ¼ tsp

Whole grains

Oatmeal/porridge, amaranth, cereals, buckwheat, quinoa, pasta, rice, tortilla/wrap, bread, bagel, popcorn, etc…

3 servings

Where 1 serving is:

½ cup hot cereal/porridge, buckwheat, quinoa, amaranth, cooked pasta or rice

1 cup of cold cereal

1 tortilla, slice bread, bagel or English muffin


Example menu:

Morning banana & blueberry smoothie. Made of blueberries, banana, linseed, turmeric and nutmeg, porridge oats, water and some yoghurt= 5 of these!

Lunchtime salad (Salad Nicoise & apple juice) Made of two cups spinach, handful of arugula , some haricot beans, (0ptional Tuna), croutons, tomato = 6 groups

Afternoon snack of Hummus and carrot sticks=2 groups or mushroom pate with toasts

Dinner casserole

(Beef or Mushroom) and Bean casserole with dumplings or wild rice, includes mushrooms & turnip = 5-6 groups

broccoli on the side =1group

Blackberry and apple crumble with crème fraishe = 3 groups

Over time you don’t even need the checklist, you just become in the habit of adding seeds or dried fruit on top of salad with a citrus and herb dressing

or incorporating linseed into your breakfast.

You end up wondering how you can make each meal a little more nutritious & delicious!


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