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| An Ideal Weekly Diet |
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In the course of a typical week, I would advise that you try to ensure that you include these foods at least once or twice in order to make your diet the foundation of your health maintenance plan.
To make this easier, I have collaborated with TV Chef Portia Spooner to create the Health Defence Cook Book, which incorporates all these significant foods into practical and delicious recipes. Available from www.healthdefence.com |
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| Breakfast |
| Citrus juice/tomato juice |
| Wholegrain cereal/muesli, Oats/porridge, Wholegrain bread |
| Bananas, prunes, citrus fruits |
| Milk or soy milk, fromage frais |
| Eggs |
| Tea, or even better Green Tea (Matcha especially) | | |
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| Lunch or Dinner |
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Oily fish - salmon, herring, mackerel, sardines, shrimps/prawns
Chicken, limited red meat, tofu (eg stir fry) |
| Broccoli, kale, cabbage, spinach, garlic, leeks, onions, chives, Jerusalem artichokes, carrots, red/yellow peppers, sweet potatoes, beans-black eyed, haricot and kidney, shiitake mushrooms, cooked tomatoes. Mixed salad. Avocado |
| Spices-esp thyme, oregano, ginger, turmeric, cumin, and coriander |
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Nuts esp almonds, walnuts, brazil and pine nuts
Olive oil, sesame oil, peanut oil
Apples, apricots, pears, blackcurrrants, blackberries, blueberries, raspberries, strawberries, prunes, plums. |
| Chocolate - esp dark chocolate! | | | |
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