Phytonutrients or phytochemicals are plant compounds like carotenoids, lycopene, resveratrol, and phytosterols that are thought to have health-protecting qualities. They are found in plant products such as fruits, vegetables, and teas. Pill or supplement forms of phytochemicals have not been shown to be as helpful as eating the foods that contain them. I have included some meal plan suggestions and suggestions for food switches into your diet.
Energise yourself with some ‘super food’ suggestions:
Remember if you have having trouble eating or swallowing to adjust the texture of the food using a hand held blender.
Breakfast
- Orange, cut into quarters
- Bowl of whole oats with an added seed and berry mix
- Topped with fresh berries, sprinkle of cinnamon
- Skim or soya milk
- Cup of tea
Lunch
- Vegetable soup (try beetroot, carrot, minestrone, lentil and chard etc)
- Salmon, avocado and baby spinach salad with baby tomatoes vinaigrette dressing made with flaxseed oil, garlic, chopped parsley, coriander and lemon juice.
- Soy and linseed thick toast or wholegrain pita bread
Dinner
- Grilled lean lamb cutlets or chicken with basil pesto sauce with broccoli, asparagus, carrots
- Small serve of brown rice or baby or new potatoes
- Low-fat berry yoghurt with extra fresh blueberries (drizzle melted dark chocolate for a treat)
Snacks
Apple, oat and flaxseed muffin, handful of nuts mixed with dried raisins and organic apricots, homemade berry smoothie (make with fresh or frozen berries), fresh fruit, crackers, Slice of malt loaf or fruit bread.
Some simple ideas for bringing more phytonutrients into your day
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