Moving to a healthier you in 2017? Aren't we all. But don't worry, it's not all juices and soup 24/7.
Make sure to pop this lot in the trolley next time you do your food shop.
Here is the top ten:
According to Plyvine Catering, who compiled the list: “Just one lemon has more than 100% of your daily recommended intake of vitamin C, which may help increase good HDL cholesterol levels and strengthen bones. Citrus flavonoids found in lemons may help inhibit the growth of cancer cells and act as an anti-inflammatory.”
Our tip: squeeze it on fish, use the zest to flavour chicken, or make a lemon drizzle cake.
Plyvine Catering says: “One medium stalk of broccoli contains more than 100% of your daily vitamin K requirement and almost 200% of your recommended daily dose of vitamin C - two essential bone-building nutrients. The same serving also helps stave off numerous cancers.”
Our tip: you don’t just have to have it steamed, bake it in the oven and it tastes very nutty.
3. Dark chocolate
Plyvine Catering says: “Just one fourth of an ounce daily can reduce blood pressure in otherwise healthy individuals. Cocoa powder is rich in flavonoids and in antioxidants shown to reduce bad LDL cholesterol and increase good HDL levels.”
Our tip: treat yourself to one or two squares a day.
Plyvine Catering says: “One red potato contains 66 micrograms of cell-building folate – about the same amount found in one cup of spinach or broccoli. One sweet potato has almost eight times the amount of cancer-fighting and immune-boosting vitamin A you need daily.”
Our tip: you can’t beat sausages and mash, or crispy roasties.
Plyvine Catering says: “A great source of omega-3 fatty acids which have been linked to a reduced risk of depression, heart disease and cancer. A three ounce serving contains almost 50% of your daily dose of niacin which may protect against Alzheimer’s disease and memory loss.”
Our tip: serve with broccoli and a squeeze of lemon and you’re ticking all the boxes.
Plyvine Catering says: “Walnuts contain the most omega-3 fatty acids - which may help reduce cholesterol - of all nuts. Omega-3s have been shown to improve mood and fight cancer; they may protect against sun damage too (but don’t skip the SPF).”
Our tip: crumble on top of your morning yoghurt or porridge to kick-start your day.
Plyvine Catering says: “These are rich in healthy, satisfying fats proven in one study to lower cholesterol by about 22%. One avocado has more than half the fibre and 40% of the folate you need daily, which may reduce your risk of heart disease.”
Our tip: smash it on toast, eat it straight out of its skin with a spoon, or use it in guacamole.
Plyvine Catering says: “A powerful disease-fighter, garlic can inhibit the growth of bacteria, including E.coli. Allicin, a compound found in garlic, works as a potent anti-inflammatory and has been shown to help lower cholesterol and blood pressure levels.”
Our tip: liven up vegetables with a sprinkling of the powerful stuff.
Plyvine Catering says: “Spinach contains lutein and zeaxanthin, two immune-boosting antioxidants important for eye health. Recent research found that among cancer-fighting fruits and veggies, spinach is one of the most effective.”
Our tip: substitute spinach for salad (or just add in spinach leaves), weave it through stir fry or risotto, or just eat it raw from the bag!
Plyvine Catering says: “Eating a serving of legumes (beans, peas and lentils) four times a week can lower your risk of heart disease by 22%. That same habit may also reduce your risk of breast cancer.”
Our tip: pop a pea serving with your usual dishes and ta-da, you've upped your healthy eating already.
How many of these foods do you eat on a regular basis? Will you add them to your diet more often from now on? Tell us in the Comments section.