– this will prevent the fat from being reabsorbed into the meat.2. Skim the fat off gravy and sauces. Gravy is particularly high in fat, containing around 10 grams per serving. The best way is to prepare it a few hours before you need it and refrigerate it. The fat

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

ingredients, although salted butters typically have 1.5 to 2 per cent salt added. Butter lovers defend their favourite spread by saying that it is natural and contains no additives – and how no margarine or dairy spread has yet managed to emulate its creamy

fats. A cholesterol-lowering diet is recommended for anyone with levels above 5 millimoles per litre (mmol/l). According to the British Heart Foundation, the average blood cholesterol for men in England is 5.8mmol/l and for women 5.9mmol/l. Almost a

calories' worth of after-dinner treats. These might range from 60 calories in an apple, to 100-150 calories in a pot of fat-free yoghurt or rice pudding, or 170 calories in a bottled beer.Say 'yes' to hot chocolate: Look at the benefits. First, it

kilogram (2.2lbs) of body fat, you need to consume more than 10,000 calories or: 30 fresh cream chocolate eclairs; 167 custard cream biscuits; 3 packets of butter; 36 cinnamon bagels; 80 choc ices; 52 pints of skimmed milk; or 66 packets of salt and vinegar

– and three sizes: 100g, 500g and 1,600g. 100g contains 350kcal, 26g protein, 59g carbohydrate and 1.3g fat.Contact www.scienceinsport.com; 01254 246 060

help to prevent calcium deficiency and osteoporosis There is no evidence that extra calcium prevents osteoporosis; exercise - with adequate calcium intake - prevents bone loss. Runners who eat few or no dairy products may benefit from supplements

’t think of that final plate of pasta on the eve of the race as your last meal. Your body will use up some of that food energy overnight, so make sure you have breakfast. European 5000 and 10,000m champion Sonia O’Sullivan chooses bread or cereal, coffee

swaps in your food shop and work wonders for your health. Good, Better, Best: 10 Snacks and Meals for Runners ( non-subscriber preview) Make the most of your nosh – plump for the healthiest options. Tasty Tips (non-subscriber preview) 49 of our