The Delay Ageing Food Plan

The Delay Ageing Food Plan has a lot of plant foods but does not demand you become a vegetarian or vegan. More what has been termed a ‘reducitarian’ – eating mainly plant protein but with fish and some meat.

The Delay Ageing Food Plan
GREEN foods 2 a day Broccoli, chard, spinach, cabbage, kale, cauliflower, sprouts, rocket, asparagus, green peppers, peas, courgettes/zucchini, celery, leafy salads, mangetout /sugarsnaps
RED foods 1-2 a day Strawberries, raspberries, cherries, red grapes, red pepper, red onion, tomatoes, apples, chilli peppers
YELLOW and ORANGE foods 1-2 a day Carrots, sweet potatoes, oranges, grapefruit, mango, apricot, pumpkin, banana, sweetcorn, squash
BLUE and PURPLE foods 1-2 a day Blueberries, bilberries, blackberries, blackcurrants, black/concord grapes, raisins, plums, aubergine/eggplant, beetroot
WHOLE GRAINS 2 a day Wholegrain bread, cereals, pasta, rice, oats, quinoa, buckwheat, rye, barley, etc
Fruit/vegetable JUICE max 1 a day Single or mixed fruits or vegetables (pure fruit/veg, no added sugar)
PREBIOTIC and HIGH FIBRE foods in addition to fibre in fruits, grains and vegetables 4 -5 times a week Onions, garlic, leeks, artichokes, lentils, bananas, beans (kidney, haricot, borlotti, black-eye etc), chickpeas and products eg. dhal, hummus. Add occasional fermented foods, like sauerkraut, miso, kefir, tempeh.
MUSHROOMS 3 x a week All eg. chestnut, portobello, oyster, shiitake, maitake, chanterelle, reishi 8
HERBS and SPICES as frequently as you can Turmeric, ginger, cayenne, chilli, curry powder, basil, thyme, black pepper, cinnamon, oregano, rosemary, nutmeg, sage, coriander, etc. They add health benefits and flavour, reducing need for salt.
SOYBEANS and products 1-2 times a week Tofu, edamame, miso, textured soy protein, natto
NUTS and SEEDS small handful daily Nuts eg. walnuts, cashews, peanuts, almonds, brazil nuts. Seeds eg. flax (linseeds), chia, hemp, sesame, pine, pumpkin.
2-3 times a week Salmon (esp. wild), herring, trout, anchovy, mackerel, sardines, pilchards. Occasional shellfish eg. prawns (for selenium, zinc).
1-2 times a week Chicken, turkey, game, duck, lamb. You need about 1g a day of protein per gram of body weight. Organic/free range if you can.
EGGS (Optional) up to 7 a week Organic and free-range hens have better feed quality and lifestyle, and their eggs have higher nutrients.
in moderation Dairy contributes calcium, magnesium and vitamins, but these are also in vegetables. Choose organic milk and butter, real cheeses, especially green and blue, and plain ‘live’ yogurts.
Plant-derived FATS and OILS as needed Extra virgin olive, flaxseed or hempseed oils for salads and general cooking. Avocado oil for high-temperature frying.
DARK CHOCOLATE 2-3 squares daily Cocoa flavonols are healthy and there’s much less sugar and no dairy compared to milk chocolate.
DRINKS frequent 6-8 glasses equivalent of water-based drinks ie. water, teas (green, black, chamomile, herbal), coffee. Moderate red wine (women 1 glass a day; men 1-2).

The Delay Ageing Food Pyramid

You will have seen food pyramids before, but ours is inverted, with the foods to eat most of at the top, and foods to eat sparingly at the bottom.

Notice that the inverted foundation consists of vegetables, because veggies contain some of the most protective nutrients and fibre. But there is another reason. When University College London published their study confirming 9-10 portions of fruit and veg a day as optimal, they also showed that consuming vegetables had an even greater protective effect than eating fruit.