8 foods to enjoy regularly for good health...

Download PDF version here

Whats good for me? Whats good for me? (122 KB)

Foods for Good Health

Nutrition Properties

What makes them healthy?


Eat every day

Including: apples,  apricots, bananas, berries, apples, citrus, kiwifruits, mango, pawpaw and more....


Vitamin C

Anti oxidants


  • Anti oxidants boost the immune system &
  • prevent damaging free radicals
  • Reduce cancer risk
  • Vitamin C enhances iron absorption
  • Immune booster


Vegetables, herbs, spices

Eat everyday

Choose a variety of colours;

  • Red (tomatoes)
  • Yellow (carrots, pumpkin)
  • Greens (broccoli & cruciferous types)
  • onions & garlic

Folate, iron, calcium

Anti – oxidants (eg lycopene in tomatoes, carotenoids)



  • Folate protects from heart disease
  • Anti- oxidants reduce cancers including bowel & prostrate
  • Reduced risk of Type 2 Diabetes
  • Potassium reduces blood pressure
  • Weight loss and healthy weight maintenance
  • Anti fungal & antiviral, antibacterial properties


Wholegrain breads & cereals –

Eat everyday...

Eg rolled oats, multigrain breads, tabbouleh, wholgrain breakfast cereals, corn, barley, spelt, quinoa ..



Iron, magnesium, iodine,

Carbohydrates and

B-group vitamins including folate & thiamin

  • Longevity,
  • reduced heart disease,
  • reduced diabetes,
  • reduced stroke and
  • protects from cancers (of gut and breast)



Eat 5 times a week...

Including almonds, walnuts, macadamias, peanuts, brazil nuts, pistachios


Unsaturated fats


Calcium, iron, magnesium and fibre

  • Healthy heart, reduces cholesterol,
  • Reduces diabetes,
  • Mainatin healthy weight and
  • Promotes longevity



Foods for Good Health


What makes them healthy?

Mushrooms –

Eat most days


riboflavin, niacin, pantothenic acid, biotin, copper, chromium and selenium.

And Vitamin D (if mushrooms are exposed to light)

Plus a range of

  • Reduced breast cancer,
  • Reduce cholesterol
  • Adds flavour without salt,
  • Skin & hair health,
  • Immune system booster

Olive oil

Use as the main source of fat in cooking and dressings

Polyphenols (& other antioxidants)

Monounsaturated fats


  • Increases good cholesterol &
  • Prevents heart disease.
  • Anti- inflammatory properties



Eat 2-3 times a week..

All fish including fresh, shellfish, canned fish

Omega 3


Protein iron, calcium

  • Reduced prostrate cancer
  • Reduces heart disease
  • Anti inflammatory



Eat 3 times a week

Examples include:lentils, cannellini beans, chickpeas, baked beans

Protein, Fibre

Iron, zinc, calcium & magnesium

  • Gut health
  • Reduce diabetes,
  • reduced heart disease risk
  • weight management,
  • prevent gut and breast cancers