In particular I suggest aiming to eat 15 different plant based foods every day. If this seems an impossible dream then have a look at the ingredients of our muesli to get you inspired.
It consists of rolled oats, spelt flakes, raw cacao (or chocolate nibs), cinnamon powder, almonds, Brazil nuts, pecan nuts, walnuts, cashews, nutmeg, pepitas, dulse flakes, sunflower seeds, sesame seeds, ginger powder and turmeric powder.
Serve with fresh fruit juice and fresh fruit, currently, we're picking custard apple, Valencia orange and passionfruit. While you can use milk we usually moisten the mix with fruit juice. There you go 20 ingredients and this is just breakfast!
There is value also in diversity in the colour of your fruit and vegetables. For example purple vegetables are good sources of antioxidants. So seek out purple carrots, cauliflower, cabbage, Brussels sprouts, broccoli and sweet potatoes.;
Here is a breakdown of the different food colour groups from Nutrition Australia.
What's in a colour?
Red fruits and vegetables are coloured by a natural plant pigment called lycopene. Lycopene is a powerful antioxidant that can help reduce the risk of cancer and keep our heart healthy.
The plant pigment anthocyanin is what gives blue/purple fruits and vegetables their distinctive colour. Anthocyanin also has antioxidant properties that protect cells from damage and can help reduce the risk of cancer, stroke and heart disease.
Carotenoids give this group their vibrant colour. A well-known carotenoid called Betacarotene is found in sweet potatoes, pumpkins and carrots. It is converted to vitamin A, which helps maintain healthy mucous membranes and healthy eyes. Another carotenoid called lutein is stored in the eye and has been found to prevent cataracts and age-related macular degeneration, which can lead to blindness.
Green vegetables contain a range of phytochemicals including carotenoids, indoles and saponins, all of which have anti-cancer properties. Leafy greens such as spinach and broccoli are also excellent sources of folate.
White fruits and vegetables contain a range of health-promoting phytochemicals such as allicin (found in garlic) which is known for its antiviral and antibacterial properties. Some members of the white group, such as bananas and potatoes, are also a good source of potassium.