1. Free range eggs
Eggs are a fantastic source of protein, vitamin D, and healthy fats. Choose free range eggs, which are not only more nutritious but also respect the welfare of the chickens which lay them. Free range eggs have thicker shells and deeper orange yolks. Don't throw away the yolks, they contain most of the vitamins and half the protein.
2. Skyr yoghurt
Skyr is an Icelandic yoghurt high in protein and calcium, and low in sugar and fat. Icelandic kids and teenagers eat skyr as their snack or pudding, and they are some of the healthiest young people on the planet. Skyr is available in large Waitrose superstores. I hope it also becomes available in all the smaller Waitrose stores before too long.
3. Young leaf spinach
I regularly buy packs of young leaf spinach from my local Tesco. It's so convenient to add a pack to your evening meal. Spinach is high in phyto-nutrients (plant-based micro-nutrients) and a range of minerals including iron. To help your body absorb the iron, add a dash of lemon juice to your dish.
4. Sweet potatoes
This is an example of 'good carbs' as opposed to highly processed junk carbs which cause radical insulin spikes. The glucose from sweet potatoes is released into your bloodstream more slowly, giving you sustained energy over a longer period. They also contain fibre and B vitamins. Just make sure you eat them in moderation.
5. Fillet steak
As well as being delicious, lean fillet steak is packed with iron in the most easily absorbed form (haem-iron). Iron is vital for haemoglobin, which enables your red blood cells to carry oxygen to all the cells of your body. Red meat is also a fantastic source of complete protein and B vitamins.
I always advise my personal training clients in London to eat more veg than fruit, as fruit contains fructose (fruit sugar) which converts to fat if you consume too much. How much is too much? Over 3 portions a day. Make one of your fruit portions an orange, as it's high in vitamin C, which is an antioxidant (helps kill free radicals in the body, which are unstable molecules which cause ageing and raise your cancer risk) and helps healing of wounds and cuts, as well as boosting your immune system.