Diversity 30

Diversity 30: Summary

In this article, I discuss the critical role of dietary diversity in maintaining a healthy lifestyle. Research shows that a varied diet, including a wide range of fruits, vegetables, whole grains, and healthy fats, significantly contributes to better health outcomes. I emphasize the need to aim for 30 different varieties of plant-based foods each week rather than just five a day. I also recommend incorporating a mix of seeds and nuts to enhance nutrient intake. Please take action to diversify your diet for better health!

What makes a healthy diet?

Diversity in your diet does. Dietary research shows that best health results come from diets that include a wide variety of vegetables, fruits such as berries and apples, whole grains and pulses. Some oily fish is beneficial and animal protein should be moderate.

The evidence

A recent report of 30 years of follow-up in two USA studies: the USA Nurse’s Health Study and Health Professionals Follow Up study 1 , They found that 9,771 (9.3%) of 105,015 participants [66% women], studied from early 50’s onwards had an ideal diet and they achieved ‘healthy aging’, compared with those whose diet was poor. The good diet doubled their chance of living to 75 without chronic disease or dementia.

So far so good – how do you do this?

Supernutrition #1: Use a Rainbow Plate to turbocharge your anti-ageing strategy

Supernutrition to lower your biological age doesn’t come from a single faddish ‘superfood’, but from a diet packed with the multiple beneficial nutrients that reduce inflamm-aging, promote immunity and reduce dementia and cancer risk.

YES! you can influence these outcomes by your food choices: in fact, it is absolutely the best way [alongside daily exercise]. The key dietary components to achieve this are adequate protein intake, lots of polyphenols and flavonoids, an appropriate choice of oils and fats and attention to trace element and vitamin content. Polyphenols and flavonoids are the chemicals in food that do the anticancer/ anti-inflammatory work.