Healthy Eating and Lifestyle Plan to Delay Ageing

Combining the best of the best to

‘super-boost’ your nutrition


The Delay Ageing Food Plan has a lot of plant foods but does not demand you become a vegetarian or vegan. More what has been termed a ‘reducitarian’ – eating mainly plant protein but with fish and some meat.

GREEN foods 2 a day Broccoli, chard, spinach, cabbage, kale, cauliflower, sprouts, rocket, asparagus, green peppers, peas, courgettes/zucchini, celery, leafy salads, mangetout /sugarsnaps
RED foods 1-2 a day Strawberries, raspberries, cherries, red grapes, red pepper, red onion, tomatoes, apples, chilli peppers
YELLOW and ORANGE foods 1-2 a day Carrots, sweet potatoes, oranges, grapefruit, mango, apricot, pumpkin, banana, sweetcorn, squash
BLUE and PURPLE foods 1-2 a day Blueberries, bilberries, blackberries, blackcurrants, black/concord grapes, raisins, plums, aubergine/eggplant, beetroot
WHOLE GRAINS 2 a day Wholegrain bread, cereals, pasta, rice, oats, quinoa, buckwheat, rye, barley, etc
Fruit/vegetable JUICE max 1 a day Single or mixed fruits or vegetables (pure fruit/veg, no added sugar)
PREBIOTIC and HIGH FIBRE foods in addition to fibre in fruits, grains and vegetables 4 -5 times a week Onions, garlic, leeks, artichokes, lentils, bananas, beans (kidney, haricot, borlotti, black-eye etc), chickpeas and products eg. dhal, hummus. Add occasional fermented foods, like sauerkraut, miso, kefir, tempeh.
MUSHROOMS 3 x a week All eg. chestnut, portobello, oyster, shiitake, maitake, chanterelle, reishi 8
HERBS and SPICES as frequently as you can Turmeric, ginger, cayenne, chilli, curry powder, basil, thyme, black pepper, cinnamon, oregano, rosemary, nutmeg, sage, coriander, etc. They add health benefits and flavour, reducing need for salt.
SOYBEANS and products 1-2 times a week Tofu, edamame, miso, textured soy protein, natto
NUTS and SEEDS small handful daily Nuts eg. walnuts, cashews, peanuts, almonds, brazil nuts. Seeds eg. flax (linseeds), chia, hemp, sesame, pine, pumpkin.
2-3 times a week Salmon (esp. wild), herring, trout, anchovy, mackerel, sardines, pilchards. Occasional shellfish eg. prawns (for selenium, zinc).
1-2 times a week Chicken, turkey, game, duck, lamb. You need about 1g a day of protein per gram of body weight. Organic/free range if you can.
EGGS (Optional) up to 7 a week Organic and free-range hens have better feed quality and lifestyle, and their eggs have higher nutrients.
in moderation Dairy contributes calcium, magnesium and vitamins, but these are also in vegetables. Choose organic milk and butter, real cheeses, especially green and blue, and plain ‘live’ yogurts.
Plant-derived FATS and OILS as needed Extra virgin olive, flaxseed or hempseed oils for salads and general cooking. Avocado oil for high-temperature frying.
DARK CHOCOLATE 2-3 squares daily Cocoa flavonols are healthy and there’s much less sugar and no dairy compared to milk chocolate.
DRINKS frequent 6-8 glasses equivalent of water-based drinks ie. water, teas (green, black, chamomile, herbal), coffee. Moderate red wine (women 1 glass a day; men 1-2).
Comprehensive nutritional health supplement daily This eating plan is already far healthier than the average person's diet. But it still falls short of the optimum all-round health-protective nutrition intake in the level and range of anti-inflammatory, anti-oxidant, DNA-protective and immune-supporting nutrients each day.

NutriShield Premium contains 43 protective nutrients in optimum daily amounts - a baseline that reproduces the micro-nutrients in the world's healthiest diets. It's also your safety-net, because in reality we all enjoy the occasional take-away, ready meal, croissant or bacon roll!

Healthy Eating and Lifestyle Plan to Delay Ageing NutriShield Multi Vitamins and Minerals


All refined sugar foods EAT FEWER Sugary soft drinks, cakes, biscuits, confectionery
All refined starchy foods EAT FEWER White-flour baked goods, white rice, crisps, snacks
Processed and fast foods EAT FEWER With high fat, particularly saturated animal fats and excess Omega-6 oils like sunflower, corn and palm
Smoked or cured meats EAT FEWER eg. Bacon, ham, hot dogs, with nitrosamines linked to cancer


You will have seen food pyramids before, but ours is inverted, with the foods to eat most of at the top, and foods to eat sparingly at the bottom.

Notice that the inverted foundation consists of vegetables, because veggies contain some of the most protective nutrients and fibre. But there is another reason. When University College London published their study confirming 9-10 portions of fruit and veg a day as optimal, they also showed that consuming vegetables had an even greater protective effect than eating fruit.
Healthy Eating and Lifestyle Plan to Delay Ageing NutriShield Multi Vitamins and Minerals


Physical activity 5 times weekly at least half an hour Brisk walking, active gardening and housework, yoga, exercise and dance classes, gym workouts, swimming, cycling, all kinds of active sport

Some strength training eg. push-ups against the floor or wall or the plank, helps to retain muscle mass as you get older.

Mind relaxation daily eg. an effective 3-minute relaxation exercise.
Mental activity daily Puzzles, quizzes, planning projects, organising events

The Healthy eating/healthy Ageing plan anyone can follow

based on Dr Clayton’s 35 years of research

 → Download pdf here

Healthy Eating and Lifestyle Plan to Delay Ageing NutriShield Multi Vitamins and Minerals
Healthy Eating and Lifestyle Plan to Delay Ageing NutriShield Multi Vitamins and Minerals

Dr Clayton is the former Chair of the Forum on Food and Health at the Royal Society of Medicine. In researching his best-selling book “Health Defence”, he set out to determine exactly what foods and lifestyles could maintain good health into old age.

His conclusions are based on thousands of peer-reviewed research studies and clinical trials. And from analysis of the nutritional intakes in the regions of the world’s longest lived and healthiest people – the Blue Zones.

The result was not just a best-selling book, but an invitation to present his findings to a UK Parliamentary Select Committee.

"Health Defence" is over 600 pages long, and still available to buy in print or read online. Dr Clayton has also made his updated conclusions available as a simple to follow one-page plan here.

Healthy Eating and Lifestyle Plan to Delay Ageing NutriShield Multi Vitamins and Minerals
Healthy Eating and Lifestyle Plan to Delay Ageing NutriShield Multi Vitamins and Minerals

Optimum nutrition helps you look younger, too

High blood levels of Omega 3 and protective plant compounds – anti-oxidants, anti-inflammatories, vitamins, minerals and trace elements – are also linked to younger appearance. Because a healthy look on the outside is a function of healthy cells and active mitochondria on the inside.

Our simple plan recognises that there is a role for a comprehensive daily health supplement to ‘fill in the gaps’ so that you can achieve optimum nutrition every day. Not the least, because our intensively-farmed soils are becoming less nutrient dense.

But a simple one-a-day vitamin and mineral pill is not enough – especially for older people (50+).

RDAs are established at ‘just adequate’ levels to prevent deficiency diseases – like scurvy or rickets – not at optimised levels to help counteract accumulated damage. And there is little evidence that RDA-level multi-vitamins alone reduce the risk of heart disease or cancer.

So an effective supplement needs to include the sort of co-factor plant nutrients found in the Blue Zones, too. Some can even help turn genes on and off – health-promoters on and health-threateners off.


NutriShield comprehensive supplement

NutriShield helps you make sure you "eat a rainbow" every day.  It is a daily comprehensive supplement, designed by Dr Paul Clayton, containing a rainbow of ALL the protective bio-active plant micro-nutrients highlighted above, PLUS an optimum level of essential vitamins and minerals and Omega 3.

Healthy Eating and Lifestyle Plan to Delay Ageing NutriShield Multi Vitamins and Minerals

Go to → NutriShield Premium here