Energise yourself with this easy super food eating plan

It's not hard incorporating my top 20 super foods into your everyday eating. Here's a day's menu I've created to give you an idea of how you can easily work them in from breakfast, lunch and dinner. Yes, and snacks too!

Breakfast

• Orange, cut into quarters
• Bowl of oats topped with brown sugar and cinnamon
• Cup of tea

Lunch

• Salmon, avocado and baby spinach salad with vinaigrette dressing made with linseed (flaxseed) oil, garlic and lemon juice
• Soy and linseed thick toast

Dinner

• Grilled lamb cutlets with basil pesto sauce
  with broccoli, green peas, carrots
• Glass of red wine (optional
• Berry yoghurt with extra fresh blueberries

Snacks

• Apple, oat and linseed muffin
• Snack pack of raw almonds mixed with raisins and apricots

Get the super boost, eat by the rainbow!

To give your diet an instant nutrition boost, simply exchange one commonly consumed food for another.

Colour is a good guide - the more colour a food has, generally the more antioxidants and vitamins it has. It's called eating by the rainbow, as antioxidants are often the pigments of fruit and vegetables.

Antioxidants work in many and varied ways - they can prevent damage by free radicals to our genetic material or cell membranes; they can assist the circulation and keep the arteries soft and flexible; they can lower inflammation. In this way, they may help prevent some cancers developing and slow loss of vision as we age. The research into antioxidant supplements has proved disappointing but there are still good reasons to get your antioxidants in their natural state from food. Here's how: