UAN:264 Article type:++add book link at top++ --This is adapted from the book, Eat Smart, Play Hard, by RW USA Nutrition Editor Liz Applegate. Calcium always has been and always will be the mineral for bone health. And bone health is not just a

The HealthyCalcium is the basic building block of bone. Halloumi packs in twice as much as other common salad cheeses such as feta. Each 50g serving takes care of almost half your daily needs.  Get 10 per cent of your recommended daily amount of vitamin K

of Turkish eggs the youghurt provides roughly 40 per cent of your recommended daily allowance of calcium. Plus, research has shown that a daily serving of yoghurt boosts weight loss by 22 per cent compared with calorie-counting alone.Paprika: This contains a

tables of dietary data – by focussing on 10 key nutrients, you’ll get enough of the other 40 too.So, here in alphabetical order, are the top 10 nutrients for runners.Calcium Calcium is, and always will be, the mineral for healthy bones – and if you

Mineral Function(s) Food Sources Claim(s) of Supplements The ScienceCalcium Important for proper bone and teeth structure Milk, cheese and yoghurt; dark green, leafy vegetables; fortified cereals and juices; fortified white flour and bread May

to curb the appetite and normally an ‘eat when I’m hungry type’, I was pleasantly surprised to find that a scope in my porridge post morning run or workout kept me nicely full till lunchtime.The next unique selling point of the shake is the calcium content

on starchy carbohydrates; you should also include two portions of protein-rich food, at least five of fruit and vegetables, and three of calcium-rich (dairy or alternative) foods.Nutrients lacking in the vegetarian diet will depend on the foods excluded

delivers protein, calcium, potassium and vitamin D - these replenish electrolytes and help build new muscle cells.Hot chocolate's sugars also top up glycogen levels. But the 'dutching' process used to make many mixes (it neutralises cocoa acids and mellows

. The calcium in milk will help keep your bones strong. When it’s good: An ice-cold shot of chocolate milk is the perfect reward after a hot summer run. Calories: 160kcal per 250ml of semi-skimmed chocolate milkCottage cheese Why it’s good: It’s packed

of developing kidney stones. One explanation is that the hops in beer help to keep calcium from leaching out of bones and taking up residence in your kidneys. Love The Egg McMuffinHard to believe, but you can eat two McDonald’s Egg McMuffins and swallow fewer