7 ‘superfoods’ you should eat every week to stay healthy and live longer

Whether we’re trying to get our ‘five a day’ or aiming to eat 30 plants a week, most of us follow rules or checklists for healthy eating.

It can be helpful to have simple directives to aim for on a daily or weekly basis.

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But that doesn’t mean preparing nutritious meals is an exact science.

For Duane Mellor, a registered dietitian and Aston Medical School Nutrition and Evidence-Based Medicine lead, the key is to “establish patterns of different foods over weeks and months” rather than eating specific foods every day.

“The key is variety and including a variety of foods and trying to mix things up; eating only one food is not good for anyone,” she explained.

Both he and Dr. D., a nutritionist and consultant on the General Mills fiber campaign. Pamela Mason agreed that we should aim to consume certain food groups each week.

From green vegetables to fruits to fatty fish, here’s what you need to add to your plate on a daily or weekly basis.

1. Rainbow vegetables

It’s important to eat vegetables every day, “but not the same ones,” says Dr Mellor.

“Try to eat two or three different types of leafy vegetables, and vary salads and root vegetables to get different sources of fiber and phytonutrients,” he advised.

Dr Mason recommended getting your dose of vegetables in both your meals and snacks.

Dr Mason continued: Not only will they be a source of fiber to keep your gut healthy, but you’ll also be consuming “phytonutrients that reduce the risk of various diseases such as heart disease”.

Green vegetables, especially broccoli, kale and Brussels sprouts, “are sources of anti-inflammatory phytonutrients linked to reduced risk of cardiovascular disease,” he said.

“They can be fresh or frozen,” the nutritionist said.

Dr. Mellor advised, “Try to eat the rainbow.”

“A greater variety of colors means a wider variety of polyphenols.”

The dietitian said these are naturally occurring micronutrients in plants that “work to help us stay healthy through our gut and body systems.”

2. Chicken, turkey and fish

According to Dr Mason, we need to aim to eat some form of lean protein every day “for growth, development and maintenance of muscle mass”.

This could be anything from chicken. Türkiyefrom fish and lean red meat to beans and legumes.

“There’s no single source you should be eating on a daily basis,” Dr Mason explained.

“Incorporate them into a weekly meal plan and consume them on a weekly or bi-weekly rotation.

“Remember that in addition to being a source of fiber, beans are also a source of vitamins, minerals and lean protein.”

3. Lentils, peas and beans

Dr Mellor recommended “eating legumes or legumes every day, but mixing them with lentils, peas and beans.”

This can even include beans, as long as you don’t eat the same thing every day.

“This will also help with fiber, which will help keep your gut microbiome healthy,” the dietitian said.

4. Apples, berries and oranges

Dr Mason said: “It is also important to eat fruit every day, again due to its fiber content and vitamin, mineral and phytonutrient content.”

Dr Mellor notes that you should aim to mix up the types of fruit you eat throughout the week, but you can choose from both fresh and frozen fruit.

“Maybe we can start with three types and develop further,” he advised.

“Apples are great, but so are berries and oranges.”

Dr Mason suggested eating blueberries, raspberries, strawberries or fresh or frozen mixed berries every day.

“Consuming berries helps you reach your daily recommendation of vitamins, minerals and fiber, and they also contain phytonutrients such as anthocyanins and flavonoids that reduce the risk of cardiovascular disease,” he explained.

5. Oats, barley and whole grains

Dr Mellor said it was important to get a daily dose of fibre, and you could do this by eating oats or barley.

Both “contain beta glucan, which may help lower cholesterol.”

But don’t think that you can get fiber supplements only through porridge.

Try adding some barley to soups and stews, Dr Mellor suggested.

As well as oats, Dr Mason recommended eating whole grain bread for its fiber content.

“Oats contain soluble fiber, which helps you feel full for longer, while whole grain bread contains a higher percentage of insoluble fiber, which can keep stool soft.

“Increasing fiber is countless benefits including weight management, gut health and reducing diabetes risk,” he explained.

6. Hazelnuts

Dr Mason said: “Nuts are a source of fiber and healthy fats, and research has shown that those who consume five or more servings of nuts each week have a lower risk of cardiovascular disease than those who consume less than one serving of nuts each month.”

Make sure your nuts are not salted or sweetened, and don’t eat more than a small handful at a time.

7. Salmon, sardines and mackerel

Finally, it’s worth eating a serving of fatty fish of around 140g each week, according to Dr Mason.

Choose from fish like salmon, sardines and mackerel.

Dr Mason said consumption of fatty fish was low in the UK, with people consuming 56 grams of fish per week instead of the recommended 140 grams.

“Oily fish are a source of omega-3 fatty acids, which are important for maintaining heart and brain health,” he explained.

This comes after Japanese researchers predicted that 750,000 fewer deaths would occur worldwide by 2050 if people ate more forage fish such as herring and anchovies rather than red meat.