• bolded = things I eat on the reg
• ◇ = things I'm going to try next
• three 125g/4.41oz portions of fruit and veg have shown the same health benefits as eating five 80g portions, this is especially helpful for low income families.
• normal [80g/2.82oz] or dried fruit [30g/1.1oz]
• sauce (haha get it)

Red Foods

LYCOPENE May protect cells, helping in the prevention of heart disease. Helps protect the skin from sun damage. May help protect against certain cancers.

Fruit

• 1 tbsp of tomato purée
• 1 tomato
• 2 tinned tomatoes
• 2 handfuls of raspberries
• 4 sundried tomatoes
• 6 lychees
• 7 cherry tomatoes
• 7 strawberries
• ◇ 14 cherries

Veg

• 1/2 bellpepper
• ◇ 2 tbsp of cooked rhubarb
• 10 radishes

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Orange Foods

BETA-CAROTENE Enhances immune system. Converted to vitamin A in the body – essential for: Vision, Immune function, Skin and Bone health

HESPERITIN May lower cardiovascular risk. Acts as an anti-inflammatory.

BETA-CRYPTOXANTHIN May help to protect against development of rheumatoid arthritis.

Fruit

• 1 slice papaya
• 1 orange
• 1 nectarine
• 1 sharon fruit
• 1 tinned peach or 2 peaches
• 2 slices of mango
• 2 tangerines
• 2 satsumas
• 2 clementines
• 3 tbsp of butternut squash
• ◇ 3 apricots

Vegetables

• 1 sweet potato
• 3 tbsp of carrots

Other

• ◇ 3 tbsp of red lentils (30% more potassium than yellow lentils)
• 3 tbsp of baked beans

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Yellow Foods

[same as orange foods]

BETA-CAROTENE Enhances immune system. Converted to vitamin A in the body – essential for: Vision, Immune function, Skin and Bone health

HESPERITIN May lower cardiovascular risk. Acts as an anti-inflammatory.

BETA-CRYPTOXANTHIN May help to protect against development of rheumatoid arthritis.

Fruit

• 1/2 grapefruit
• 1 slice pineapple
• 1 banana

Veg/Other

• 3 tbsp sweetcorn
• 3 tbsp yellow lentils (double iron than red lentils)
• ◇ 3 tbsp chickpeas

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Green Foods

LUTEIN & ZEAXANTHIN Helps protect the eyes from damage and help reduce risk of developing cataracts.

ISOTHIOCYANATES Strong anti-cancerous properties.

Fruits

• 1/2 an avocado
• 1 slice of melon
• ◇ 1 handful of gooseberries
• 1 apple
• 1 pear
• ◇ 2 kiwi fruits

Vegetables

• ◇ 1/2 courgette
• 1/2-inch slice of cucumber
• ◇ 1 handful of mangetout
• 1 cereal bowl of raw spinach
• 1 cereal bowl of watercress
• 1 cereal bowl of lettuce/mixed leaves
• ◇ 2 tablespoons of cooked spinach
• 2 handfuls of cabbage
• 2 spears of broccoli
• ◇ 2 artichoke hearts
• 3 sticks of celery
• 3 tbsp of broad beans
• 3 tbsp of peas
• 3 tbsp of marrow
• 3 tbsp of pak choi
• 4 tbsp of green beans
• ◇ 4 tbsp of kale
• 4 tbsp of spring greens
• ◇ 5 spears of asparagus
• 8 brussels sprouts

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Purple Foods

ANTHOCYANIDIN Provides protection against pain and inflammation. May support healthy blood pressure. Noted anti-ageing effects.

Fruits

• 1 tbsp of raisins
• 1 tbsp of currants
• 1 tbsp of sultanas
• 2 figs
• 2 plums
• 2 prunes
• ◇ 4 tbsp blackcurrants
• ◇ 4 tbsp blueberries
• 6 damsons
• 6 passionfruit
• ◇ 10 blackberries

Vegetables/Other

• ◇ 1/2 an aubergine
• 3 tbsp of kidney beans
• ◇ 7 slices of beetroot

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White Foods

ALLICIN Increases the body's ability to fight infections. Strong antimicrobial, antifungal, antiparasitic and antiviral properties.

Vegetables

• 1 leek
• 1 onion
• 1 parsnip
• ◇ 2 handfuls of beansprouts
• 2 tbsp of dried mushrooms
• ◇ 3 tbsp of chopped mushrooms
• 3 tbsp of cooked turnip
• 3 tbsp of cooked swede
• 8 spring onions
• 8 florets of cauliflower
• ◇ 14 button mushrooms

Other

• 3 tbsp of black-eyed peas
• ◇ 3 tbsp of butter beans