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Healthy foods Reviewed 16 Feb 2010

Our advice

There is growing evidence that food plays a big part in both causing and preventing degenerative diseases such as heart disease and cancer, as well as some other of the problems of old age.

Specific compounds with strong protective effects have been identified in many fruits and vegetables, but the science is incomplete and lots more goodies remain undiscovered.

On present evidence it seems unlikely you will get the same benefit from supplements. It is best to have real fruit and vegetables.

The greater the variety of fruit and vegetables you include in your meals, the more likely you are to get the benefits. But there are other things you also need to consider.

Choose five or more servings of a wide variety of fruit and vegetables each day. Have fruit or vegetables with every meal or as snacks during the day.
If you're eating meat, choose small servings of lean cuts.
Include nuts, legumes or soy products instead of meat several times a week.
Use low-fat dairy foods.
Use poly and monounsaturated oils like olive, canola, soy, sunflower, or other seed or nut oils instead of butter or other animal fats.
Eat two servings of oily fish a week.
Choose wholegrain breads and cereals. Aim for six or more servings a day.
Limit alcohol to one or two drinks a day and do not binge-drink. Have alcohol-free days on a regular basis.
Avoid regularly eating charred, smoked and preserved meats.
Keep fit by doing regular physical exercise.
Be careful not to gain too much weight.
Don't smoke.