A large salad with lettuce and other greens, tomatoes and raw vegetables, or ensure that both lunch and dinner include a large salad or a cooked green vegetable (and add mushrooms and onions to that vegetable most days). One serving of beans/legumes, preferably as a soup, with mushrooms and onions. At least three pieces of fresh fruit (particularly berries, pomegranate, cherries, plums, oranges). A handful of nuts and seeds. Large serving of green vegetables. Keep animal products to a minimum and avoid processed, cured or barbecued meats.