Cheers Gnu, yeah I'm principally interested in personal experience, with additional supportive materials if possible.

Official recommendations for diet and nutrition is an area which is constantly undergoing change as different studies come out. Not surprisingly, as we are consuming a whole host of complicated substances in multiple forms, every day. So, an imprecise science on the best of days, not taking into account where economic conflicts of interest can come into play were sources of funding are concerned. It's not in the interest of either big agri business or big pharma, to let you know that you may not really want to be buying the products that they want very much to sell you.

As I said before I'm not the kind of person who needs to wait for scientific 'proof' before exploring very simple everyday options regarding what types of foods I choose to eat, what kind of daily exercise I choose to do, or indeed how warm I choose to run my bath.