WHETHER we're trying to get our 'five a day' or trying to eat thirty plants a week, many of us follow rules or checklists for healthy eating.
It can be helpful to have simple guidelines that you can strive for on a daily or weekly basis.
But that doesn't mean putting together nutritious meals is an exact science.
For Duane Mellor, a registered dietitian and head of the Aston Medical School of Nutrition and Evidence Based Medicine, it's less about eating specific foods every day and more about 'building patterns of different foods over weeks and months' that are there matter.
"The key is variety and having a range of foods and trying to mix things up. Eating just one food isn't really good for anyone," he explained.
Both he and Dr. Pamela Mason, nutritionist and advisor for General Mills' fiber campaign, agreed that we should aim to consume certain food groups each week.
From green vegetables to berries and oily fish, here's what you should add to your plate daily or weekly.
1. A rainbow of vegetables
According to Dr Mellor, it is important to eat vegetables every day, "but not the same ones".
"Try to eat two to three different types of leafy greens, varying the salad and root vegetables to get different sources of fiber and phytonutrients," he advised.
Dr. Mason recommended that you get your dose of vegetables through both your meals and snacks.
Not only are they a source of fiber, which keeps your gut healthy, you're also consuming "phytonutrients linked to a reduced risk of several diseases, such as heart disease," continued Dr. Mason.
She said green vegetables in particular - such as broccoli, kale and Brussels sprouts - "are a source of anti-inflammatory phytonutrients linked to a reduced risk of cardiovascular disease".
"They can be fresh or frozen," the nutritionist said.
What Dr. As for Mellor, he advised "look to eat the rainbow".
"The greater variety of colors means a greater variety of polyphenols."
These are micronutrients that occur naturally in plants and that "work through our gut and our body's systems to keep us healthy," the dietitian said.
2. Chicken, turkey and fish
According to Dr. Mason, we should aim to eat some form of lean protein every day "for growth and development and to maintain muscle mass."
This can be anything from chicken, turkeyfish and lean red meat to beans and legumes.
"There is no one source that you should eat every day," explains Dr. Mason.
"Incorporate them into a weekly meal plan and consume them weekly or biweekly.
"Don't forget beans as a source of fiber, as well as vitamins, minerals and lean protein."
3. Lentils, peas and beans
Dr. Mellor recommended eating legumes or legumes daily, but mix it up between lentils, peas and beans.
This can even include baked beans, as long as you don't eat the same thing every day.
"This will also help with fiber to keep your gut microbiome healthy," the dietitian said.
4. Apples, berries and oranges
Dr. Mason said: "It is also important to eat fruit every day, again for its fiber content and vitamin, mineral and phytonutrient content."
Dr. Mellor noted that you should still aim to mix and match the types of fruits you eat throughout the week, but you can choose from both fresh and frozen fruits.
"Maybe start with three types and work from there," he advised.
"Apples are great, but so are berries and oranges."
Dr. Mason suggested eating blueberries, raspberries, strawberries, or fresh or frozen mixed berries daily.
"Consuming berries helps you reach daily recommendations for vitamins, minerals and fiber and they also contain phytonutrients such as anthocyanins and flavonoids, which reduce the risk of cardiovascular disease," she explained.
5. Oats, barley and whole grains
It's important to get a daily dose of fiber and you can do this by eating oats or barley, Dr Mellor said.
Both "contain beta-glucan, which may help lower cholesterol."
But don't think you can only get your fiber boost from porridge.
Try adding some pearl barley to soups and stews, Dr. Mellor suggested.
In addition to oats, Dr. Mason suggested eating whole wheat bread for its fiber content.
"Oats contain soluble fiber, which keeps you feeling full for longer, while whole wheat bread contains a higher proportion of insoluble fiber, which can keep stools soft.
"Increasing fiber has a large number advantages including weight management, gut health and reducing the risk of diabetes," she explained.
6. Nuts
Dr. Mason said: "Nuts are a source of fiber and healthy fats and research has shown that those who consume five or more servings per week have a lower risk of cardiovascular disease than those who consume less than one serving of nuts per month."
Just make sure your nuts are not salted or sweetened, and only a handful of nuts at a time.
7. Salmon, sardines and mackerel
Finally, according to Dr. Mason, it is worth eating a portion of oily fish every week, which is about 140 grams.
Choose from fish such as salmon, sardines and mackerel.
Dr. Mason said oily fish intake in Britain is generally low, with people consuming 56 grams instead of the recommended 140 grams per week.
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"Oily fish are a source of omega-3 fatty acids which are important for maintaining heart and brain health," she explained.
It comes after Japanese researchers estimated that there would be 750,000 fewer deaths worldwide by 2050 if people ate more fish such as herring and anchovies instead of red meat.
