vision. On top of all this, you can munch away to your heart's content as carrots are naturally low in calories, fat, saturates and salt.Cook: For a healthy approach to mid-afternoon munchies, try raw carrot sticks on their own or dunked into dips

for their Omega-3 fat content to help boost oxygen delivery during exercise and promote rapid recovery. Mid-morning snackGood Rice crackersBetter Wholemeal toast with honeyBest Fruit loafWhy? A carb-rich snack mid-morning will keep your blood sugar levels steady

. Add pumpkin seeds for their Omega-3 fat content to help boost oxygen delivery during exercise and promote rapid recovery. Mid-morning snackGood Rice crackersBetter Wholemeal toast with honeyBest Fruit loafWhy? A carb-rich snack mid-morning will keep

Cranking up the intensity is the best way to take your running to the next level. It’s also an effective way to burn extra calories and shed body fat. A 68kg runner who picks up the pace from eight and a half minutes per mile to seven minutes per

. There is one area of nutrition, though, where copying America might just be a good idea. Earlier this year the US Government updated its nutrition guidelines – the recommended daily amounts of staples such as sugars and fats. They based the new guidelines

of satisfaction. Even when you're eating on the go, it's a good idea to take at least 20 minutes to consume a meal. Biologically, your body needs time to register that you've eaten food and to feel satisfied.Eat some fat, but not too much: Don't run away from fats

. There is one area of nutrition, though, where copying America might just be a good idea. Earlier this year the US Government updated its nutrition guidelines – the recommended daily amounts of staples such as sugars and fats. They based the new guidelines

appetite later and you'll crave calories (often from fat) that night.Count the carbs: Sure, you need a full supply of carbohydrate energy before a big race, but many runners take in too many high-calorie carbohydrate foods day in and day out, notes

. As a bonus, you'll also begin to notice your eating patterns. You're more likely to see that you're eating too much or too little of certain foods, and whether you're taking in a proper balance of carbohydrates, fats and proteins.Stay on an even keel

increases the body’s natural production of human growth hormone, which promotes fat-burning and leanness,” he says.Run early: Twice a week, get up before breakfast for your morning run. At that time you’re in a ‘fasting’ state, as you haven’t yet replaced