Follow the seasons

We all know fruit and veg tastes better in season, but did you know it's also better for you? Produce picked at peak ripeness has the most nutrients, and less storage time means it loses fewer of them. Right now, there's an abundance of good stuff bursting into life. Green leafy veg such as spring cabbage, spinach and rocket are full of vitamins A, C, K, folate and flavonoids (beneficial plant compounds). They're also associated with better brain health and a slower rate of age-related cognitive decline in older adults. And don't stint on the first British strawberries; this berry is packed with vitamin C and disease-fighting antioxidants. Plus, around seven strawberries (80g) provide your entire daily requirement for vitamin C. Eating seasonally also means you're regularly switching up the fruit and veg you consume – helpful if you're aiming to hit that '30 plants a week' target.

Be mindful of UPFs

Research published in The British Medical Journal has linked ultra-processed foods (UPFs) to 32 health conditions, including type 2 diabetes and heart disease. 'UPFs are often energy-dense and low in fibre and nutrients, making them less satisfying and more likely to contribute to the overconsumption of calories," explains Nichola Ludlam-Raine, a dietitian and the author of How Not To Eat Ultra-Processed. The worst offenders, she says, are sugary drinks, confectionery, crisps, packaged pastries and fast food. But not all UPFs are equal. "Those made with whole grains or plant-based ingredients, such as fortified breads, can be part of a healthy diet," says Nichola.

Keep your gut happy

Very few of us get enough fibre. Eat the recommended 30g a day, however, and you will reap a wealth of benefits. Getting enough fibre can lower cholesterol and reduce your risk of heart disease, stroke, type 2 diabetes and bowel cancer. "If there were a drug with the same benefits, it would be flying off the shelves!" says gut-health nutritionist Dr Emily Prpa. "Fibre feeds the gut microbiome, which in turn could be the key to unlocking long-term health and wellbeing." To hit your quota, tuck into plenty of fruits and vegetables, whole grains, legumes, nuts and seeds. "In addition, fermented foods containing live probiotic bacteria – that's things like yoghurt, kefir and kimchi – can enhance digestive health and even improve mental wellbeing, including memory," says Emily.

Swap red meat for pulses

Eating less red meat and more pulses is a simple yet effective way to lower your risk of colon cancer. One study showed that people who ate two or more portions of pulses (a portion is 80g dried or 200g cooked) a week, as part of a healthy, balanced diet, decreased their risk of colon cancer by 32% (compared with those who ate none). "Pulses are a fantastic source of fibre," says Dr Linia Patel, a registered dietitian and one of the researchers involved. "They also contain bioactive compounds known as polyphenols that may play a role in the inhibition of colon cancer." Linia recommends eating pulses "two to three times a week, ideally, but even once a week would produce big health benefits."

Eat earlier

Research suggests that eating too late in the day could be linked to weight gain, so try to finish your dinner (snacks included) at least two or three hours before bedtime. Eating late at night also affects how the body regulates blood-sugar levels. Researchers at King's College London found that people who snacked after 9pm saw larger spikes in their blood sugar than those who ate their snacks earlier in the day. The group that snacked later also had higher concentrations of glucose and fat in their blood compared to those who snacked earlier – conditions that can lead to type 2 diabetes and heart disease.