food from the top of the list (high satiety-index scores) will let you fill up with the fewest calories.Food Index* Satiety-ScorePotato, baked 323Fish 225Porridge 209Oranges 202Apples 197Pasta, wholewheat 188Beef steak 176Grapes 162Popcorn 154Bran

-carbohydrate, low-fat, moderate-protein meals to avoid overburdening your digestive system. Avoid Feasting It's not a good idea to gorge the night before a race as this can play havoc with your digestive system and keep you awake at night.Stick With Familiar Foods

-3. “Foods rich in this can reduce inflammation of the lungs,” says Food Hospital dietitian Lucy Jones. This means you can run for longer and recover quicker.Peas have a fibre and protein content that easily outshines any other type of fruit or veg

are busily isolating these substances – with complicated names such as lycopene and genistein – for companies to sell in pill form.My recommendation: The best way to fill up on phytochemicals is to eat a variety of fruits, vegetables, and whole grains. No one

for 4-5 minutes until golden, add the cumin and cook for 1 minute. 2 Place in a food processor with the chickpeas, coriander, 2 tbsp oil and seasoning and mix to a coarse purée.  Stir in the oats, divide into 16 and mould into balls.3 Heat the remaining

of exercise to stay well hydrated.Food Doctor Everyday Diet (Dorling Kindersley, £12.99) Take away tip Marber's advice to always eat breakfast is excellent. "When you start your day with a healthy, filling breakfast, you dramatically increase your chances

tip Filling up on fibre-rich low-GI foods with a high water content, such as fruit, vegetables and legumes, will control your hunger and appetite naturally.The South Beach Diet(Headline, £6.99) What's on the menu? The South Beach Diet was developed

react by overeating, and you also won't gravitate to junk food when you're not really hungry.Raise the bar: Use energy bars whenever you feel ravenous. They're high in nutrients and low in fat. They can fill you up on 250 calories or less, provide

their energy slowly and give you a constant source of energy. Wilkinson recommends low GI carbohydrates including basmati rice, spelt, quinoa, sweet potatoes, couscous, squash, pasta, fruit and root vegetables."I made sure I switched to healthy, filling foods

examples include soup, hot cereal, frozen yoghurt and iced tea. These foods also take longer to eat or drink, which slows your rate of consumption and helps you to further reduce your calorie intake.Keep a private reserve: Fill plastic bags with carrots