Healthy Eating and Lifestyle Plan to Delay Ageing

Combining the best of the best to

‘super-boost’ your nutrition


The Delay Ageing Healthy Eating Food Plan summarises 25 years of research into ways of eating that support a long healthy life.

It 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, if that's your preference.

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. Add wheatgerm to breakfast cereals, which contains a compound that reduces senescent cells.
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
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 and sustainable if you can.
EGGS (Optional) up to 4 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 and in plant 'milks', which we recommend you switch to. Cheese is fermented and a healthier form. If you continue with dairy, 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 flavanols 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 As you get older, you need increasing levels of quality nutrients to counteract the drivers of ageing and illness.

This eating plan helps combat the root causes of biological ageing. It is already far healthier than the average person's diet. But most people will still fall short of the optimum daily level and range of anti-inflammatory, antioxidant, DNA-protective and immune-supporting nutrients.

NutriShield Premium fills that gap – adding 43 powerful food nutrients, in optimum ideal daily amounts, that longevity research confirms help to slow ageing and protect against illness.

Add a cell energy supplement daily after the age of 60-65 Energy is needed to power all the body's organs and functions – and is especially important to help prevent loss of cognitive capacity.

Cellular energy is dependent on NAD+, which declines after the age of 60-65, and Uni-Vite's NR+A (Nicotinamide Riboside plus Apigenin) is formulated to boost NAD+ levels.

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 a week or more Brisk walking, active gardening and housework, yoga, exercise and dance classes, gym workouts, swimming, cycling, all kinds of active sport.

When walking, speed up to a high intensity rate of 80% of your maximum capacity for just 30 seconds, every 5 minutes.

Strength training 5 times a week Build a short routine around these Super Six exercises – Plank, Wall Squats, Bridge, Lunge, Push-Ups, Crunch.

Helps to retain muscle mass and prevent frailty as you get older.

Interrupt lengthy sitting as often as you can Whether at a desk job or watching TV, get up and stand for 5 minutes every half-hour.
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 and Colin Rose's book Delay Ageing

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 a 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 were 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. It is no longer in print, but can be read online 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