PINK:  Salmon is a terrific food for intake of omega 3 essential fatty acids (EFAs). It’s also called a "brain food". So are prawns and seafood, which contain selenium (a key mineral for macular eye degeneration). How delicious.

WHITE (cream, etc):  Garlic and onions contain selenium too. Potatoes are a good natural starchy food and give us potassium; new potatoes in their skins are a source of vitamin C. There’s cauliflower, daikon and tofu. White fish too. Fish is excellent in the diet, and deep-sea or oily fish have extra benefits. Those little white bones in tinned salmon can give you calcium. (You can even grind eggshells, as a doctor once told me to, but they’re too horrible.) Yoghurt can give you calcium and improve the digestive system, while milk and other dairy foods provide retinol (vitamin A).

White foods not to go overboard on, however, include white sugar and white flour in processed products. Salt deserves a mention: mineral-rich ocean salt is good for you, while commercial pouring salt is definitely not.

BROWN: Moving from creamy colours into the browns of the colour range, we find all sorts of staple and excellent  foods. Nuts: almonds, brazil nuts, walnuts can all be called "superfoods." Seeds, wholegrains (including rice, both brown and white)and wholegrain breads, chickpeas, lentils and other legumes. Seaweed, which you can buy dried and add to soups, is mineral-rich. Liver and kidney, if you eat them, are another source of retinol for vitamin A. And a small amount of quality chocolate can be good for you!

On a general note, remember to drink plenty of clean, filtered or spring water. Juices (freshly-made vegetable and fruit juices) are wonderful for health.

Fresh fruits, berries and vegetables as listed in yesterday’s "rainbow" are high in vitamins, carotenoids and flavinoids, and the best antioxidants, many specific to age macular degeneration and eye health. If possible, eat organic food as its nutrients are far superior (and it tastes far better). Eat the skins of many organic fruits or veges instead of peeling them, as vitamins are often concentrated in or just under the skin. But pesticides and chemical sprays also concentrate there, so it’s a good idea to scrub or peel non-organic produce.