OLD RULE: Eat the rainbow When experts first urged us to fill our plates with brightly hued produce, it made sense. Researchers were discovering the powerful benefits of a crayon box of antioxidants, from red (lycopene in tomatoes) to blue and purple (anthocyanins in berries and grapes) to orange (beta-carotene in carrots).
NEW RULE: White is a colour, too Cauliflower packs the powerful cancer-combating compounds also found in its cousin, broccoli. Garlic and onions may be pale, but they help protect against stomach and bowel cancer. And portobello and Swiss brown mushrooms are just as rich in antioxidants as green beans, carrots and capsicums.
OLD RULE: Eat meat for iron For years, women have been advised to eat moderate amounts of lean beef because it’s the best source of iron. However, it’s bad news for burger fans. On top of compelling evidence that red meat’s haem iron increases the likelihood of heart disease for some women, this form of iron is also associated with a higher risk of colon and bowel cancer.
NEW RULE: Go green for iron To achieve iron balance, adult men need to absorb about 1mg/day and adult menstruating women about 1.5mg/day, although this is highly variable. Towards the end of pregnancy, the absorption of 4-5mg/day is necessary. Requirements are higher during periods of rapid growth in early childhood and adolescence. Healthy non-haem iron sources include nuts, dark green leafy vegetables, legumes, dried fruits and blackstrap molasses.
OLD RULE: Avoid processed foods That’s still good advice if you’re considering things such as biscuits, white bread and breakfast cereals. These are often loaded with sugar and may also lack the nutrients you find in less refined products.
NEW RULE: Not all fast foods are created equal Canned light tuna, instant steamed brown rice, wholegrain pasta, frozen vegetables… stock up on these and you can have a healthy dinner in a flash. For extra benefits, include legumes, such as canned beans (lower-sodium varieties). A recent review found legumes (butter beans, haricot beans, cannellini beans, red kidney beans, broad beans, azuki beans, black-eyed beans, soybeans, mung beans, lentils, split peas, peanuts and chickpeas), help prevent obesity and minimise some of the health risks of being overweight.
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