1. Yoghurt – ideally plain, reduced fat and as fresh as possible

‘Friendly’ bugs to help digestion, and calcium to keep bones strong and blood pressure down.

2. Fish, especially salmon and tuna

Vitamin B12 and Omega-3 fats for healthy blood, joints and eyes. People who eat fish at least once a week have a much lower risk of age-related macular degeneration. Omega-3 fats from canola oil, flaxseed and walnuts, as well as monounsaturated fats from avocado and olive oil also seem to reduce the risk (Arch Opthalmol, 2006).

3. Nuts

Fibre, unsaturated fat and vitamin E for a healthy heart, digestive system and eyes (walnuts)

4. Avocado

Monounsaturated fat, vitamin E, folate and vitamin B6 for a healthy heart, brain, immune system and eyes

5. Rolled oats

Soluble fibre & resistant starch for a healthy bowel and to reduce cholesterol, plus zinc, iron, potassium, vitamin E

6. Green tea

Less caffeine and lots of antioxidants

7. Legumes – dried beans, baked beans, split peas, lentils

Soluble fibre and resistant starch for a healthy bowel, lower cholesterol and weight control

8. The ‘Greens’ – spinach, silverbeet, Asian greens, broccoli

Vitamin A, C, K, folate and antioxidants

9. Berries

Vitamin C and antioxidants

10. Oranges, lemons and grapefruit (marmalade doesn’t count!)

Vitamin C and antioxidants

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People who eat a Mediterranean-style diet with lots of vegetables, legumes, fruit, fish, wholegrains and monounsaturated fat (mostly olive oil) with some yoghurt, cheese and wine seem to live longer (BMJ, 2005)