Superfoods - recommandations

We have a book called superfoods that is written by a doctor called Helena Nyblom. She talks about a few different things that is good to eat often. She also writes recommendations about how often and how much you should eat the different foods.

She talks about eating food from all colours;

• Blue ( for example blueberries)
• Dark red (cherries)
• Red (tomatoes)
• Yellow (oranges)
• Green (broccoli)
• White (onion)

It's important to eat from all colours as they contain many different vitamins etc.

About a year and a half ago, I wrote down all her recommandations and tried to eat like that. I can't remember for sure but I think that was when I started to get much more healthier and also started running alot.
I forgot about it for a year or so but now I will start with it again. Here are the recommandations:

1. Oranges/citrus fruits - One every day
2. Avocado - A half 3-4 times a week
3. Legumes (peas, beans, lentils etc) - 3 portions a week
4. Blueberries - Some every day, but also other berries
5. Broccoli - 3-4 times a week
6. Dark chocolate (at least 70 % cocoa and one that hasn't been heated up) - 10-20 grams 4-5 times per week
7. Pomegranate - Eat/drink one (not with added sugar) twice a week
8. Oats - One portion a day + 1-2 more portions of something with whole grains/fiber
9. Salmon - Eat fat fish 3 times a week (not farmed but wild)
10. Flaxseeds - 2 tablespoons (30 ml) per day, crushed (but don't buy crushed, you need to crush them yourself and eat them within 20 minutes and non heated)
11. Onion - Different types of onions 3 times a week
12. Nuts and seeds - one handfull per day (walnuts are the "best" but variation is even better)
13. Oliveoil - 2-3 tablespoons per day (30-45 ml)
14. Green leafy vegetables - Daily
15. Spinach - 3-4 times a week
16. Tomatoes - eat fresh tomatoes twice a week and heated (but not overcooked ones) tomatoes daily about 2 tablespoons
17. Red/blue/black grapes - twice a week (darker the better)
18. Yoghurt - 2½ dl (a cup) per day (non sugar or sweetener!)
19. Apples - one every second day

 Personally I'm trying to avoid the yoghurt as its from cows which isn't the best but I would eat probiotic powder/pills instead. And I will also start eating the dark chocolate and not count that as sugar as I'm on a sugar fast this year. I believe the health benifits are worth that little amount of sugar that contains.