Next time you reach for your can opener, make sure it's not to open a tin of sugar- and salt-packed baked beans. From fighting off fat to keeping your heart in good health, reap the body benefits of these four convenient and nutritious meals
is obviously important to power your run and replenish energy stores, but so is protein, as this improves carbohydrate usage and supports muscle recovery. Fat and fibre should be limited as they slow the transition of food through the gut and can be a source
decrease calories by eating the same foods that you normally would, just in smaller portions. Increase your carbohydrate intake The body’s most efficient energy source is carbohydrate. It’s the equivalent of high-octane fuel. Burning fat for energy is less
essential fats into race-winning energy.Serves: 4 Preparation time: 15 minutes250g thin rice noodles1 tbsp sesame oil200g green beans200g cooked peeled prawns1 bunch of spring onions, slicedChopped coriander leavesFor the dressingJuice of 2 limes1 tbsp fish
Best served in a toasted ciabatta roll stuffed with salad, these vegetarian patties pack in nearly 20 times more carbs than a standard burger, and less than half the fat. They also keep their shape after freezing, so you can cook up a big batch
Tahini paste, made from crushed sesame seeds, gives this summery meal a nutty tang. A good source of calcium, it is also rich in B vitamins and in the amino acid methionine, essential for helping the liver process toxins and fats. Watercress rounds
Serve with fresh fat-free Greek-style yoghurt as a healthier alternative to cream. You can also use any leftover fruit juice as a sweet sauce to drizzle over the pudding.Preparation: 15 minutesServes: 6 750g frozen summer fruits3 tbsp honey7 slices
baby carrots450g left over cold turkey, broken into bite-sized pieces2 tbsp chopped fresh tarragon or 2tsp freeze dried100ml dry white wine300ml leftover turkey gravy60ml half fat crème fraichesalt and freshly ground black pepperchopped fresh tarragon
. Preparation time: 25 minsServes: 41 tbsp olive oil1 shallot, chopped1 clove garlic, crushed1 potato, peeled and chopped100ml dry white winepinch of chilli flakes170g watercresssqueeze of lemon juice60ml half fat créme fraichetiger prawnswedges of lemon
you’re running less, resist the temptation to cut back too much on fat. A reasonable proportion of dietary fat (30 per cent of your daily calories) is beneficial because it can be accessed as a back-up energy source when stored carbohydrates are used
