'superfoods'
The 7
you should eat every week to stay healthy &
live longer
Eating vegetables is key but not the same ones. Try two or three different types of leafy and root vegetables for different sources of fibre.
A rainbow of veggies
Try to eat some form of lean protein each day for growth and development and maintaining muscle mass.
Chicken, turkey & fish
Aim to eat pulses or legumes daily, but mix it up between lentils, peas and beans. This can even include baked beans.
Lentils, peas & beans
Aim to mix up the kind of fruit you're eating across the week, but it can be both fresh and frozen.
Apples, berries & oranges
It's important to get a daily dose of fibre and you can do this by eating oats, barley or wholegrain bread.
Oats, barley & whole grains
Nuts are a source of fibre and healthy fats, just make sure they aren't salted or sweetened and only have a small handful at a time.
Nuts
Oily fish is a source of omega-3 fatty acids. It's worth having a portion each week - the equivalent of 140g.
Salmon, sardines & mackerel