4 evidence-based foods to eat every day

Get your daily BBGS

🫘 Beans & lentils

🫐 Berries

🥬 Greens

🌰 Seeds & Nuts

Why

They…

1. Provide phytochemicals, such as carotenoids, flavonoids and phenolic acids that show potent antioxidant and anti-inflammatory activities.
2. Support a healthy gut by helping you reach your fibre needs.
3. Contain essential nutrients like folate, magnesium and vitamin K.
4. Help prevent chronic diseases, including certain cancers, heart disease, type 2 diabetes and cognitive decline.

+ Dive deeper into the unique health benefits of each food.

Ways to eat more BBGS

Add to your shopping list:

• Tinned beans and lentils
• Seasonal greens or frozen spinach/kale
• Frozen berries or other seasonal fruits
• Nuts & seeds (the cheapest tend to be cashews and sunflower seeds)

5 daily habits

1. A handful of unsalted nuts or seeds for breakfast or a quick snack.
2. Add leafy greens to one meal each day – as a side or mixed into soups, stews, eggs, wraps or sandwiches.
3. Whenever you’re having grains like rice or couscous, throw in some beans or lentils to amp up the nutrition. They’re great for soups and stews too.
4. Add crispy chickpeas or other bean varieties to your salads and rice bowls.
5. Enjoy berries as dessert, alone or mixed with yoghurt and nut butter.