cravings, without the fat calories of a chocolate bar. And unlike chocolate bars, cereal bars also come with B vitamins and iron. When they’re good: Whenever you feel like satisfying your sweet tooth – without feeling guilty. Calories: From about 110kcal

and fights off a severe form of anemia, which can make you drag through your workouts.My recommendation: While folate is relatively scarce in foods, the FDA’s folate-fortification program requires all enriched grain products (bread, cereal, pasta

normally be met in the diet; evidence doesn't suggest that high intakes enhance performanceB2 (Riboflavin) Involved in energy release, especially from fat and protei n Liver; milk, cheese and yoghurt; eggs; fortified breakfast cereals; green vegetables May

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

.In general, plants contain less iron than animal foods and only two to 20 per cent of iron from plants is absorbed by the body, compared with 15 to 35 per cent from meat. Worse still, there are various compounds in everyday foods that affect iron absorption

cereal 151Cheese 146Crackers 127Biscuits 120Bananas 118Chips 116Bread, white 100Muesli 100Ice cream 96Potato crisps 91Peanuts 84Chocolate 70Doughnut 68Cake 65Croissant 47*Approx. 240-calorie portion

for female runners to get their recommended daily intake of iron (18mg). Here are four strategies that should help:1. Eat lean red meat. Iron is absorbed better from animal sources than from vegetables, so try to eat two to four servings of lean red meat per

at least 50g of carbohydrate every two hours until your next main meal.While the emphasis is mostly on carbohydrates studies have also shown that including some protein (10-18g is ideal) in your post-event or workout snack or meal helps to replenish

, you can dramatically improve the nutritional quality of your diet. Next time you’re doing the weekly shop, try to make one healthy change in each aisle of the supermarket to improve your health as well as your running.Cereal thriller Breakfast cereals

strawberries (120g) 92mg Portion stewed blackcurrants (140g) 161mg 100g raspberries 32mg 2 spears broccoli (boiled) 40mg ½ red pepper 112mg 1 medium tomato 14mg Cabbage (boiled) medium