tend to eat more vegetables, lean meat and fibre than those who don’t like the grain, according to the Journal of the American Dietetic Association. Rice eaters therefore have high levels of vital nutrients such as folic acid, potassium and iron than

need nutritious carbs. Fibre-rich cereals are good choices – a bowl (30g) of bran flakes supplies around a quarter of your fibre needs, 50 per cent of the RDA for folic acid and 25 per cent of the RDA for the B vitamins and iron. Yet they contain almost

. Shake all ingredients with ice and strain into a glass. Orange juice supplies 34 per cent of your RDA of vitamin C, as well as folic acid, which helps build red blood cells. Using soda water and less juice drops calorie count from 250 to 198 (and adds

. Supplementation recommendations unrelated to exercise – such as folic acid for women who are pregnant or trying to conceive – should still be followed. The use of single-nutrient supplements is not recommended and you should seek the advice of a sports

, vitamin B6 and folic acid (but be careful: hummus can have up to 27.9g of fat per 100g, even though it’s almost all the ‘healthy’ kind). The latter is especially important for a healthy pregnancy, and has recently been shown to prevent anaemia and breast

reserves, you need nutritious carbs. Fibre-rich cereals are good choices – a bowl (30g) of bran flakes supplies around a quarter of your fibre needs, 50 per cent of the RDA for folic acid and 25 per cent of the RDA for the B vitamins and iron. Yet

regular part of your diet by including two or three servings a week, or try dressing your salad with flaxseed oil, which is also rich in omega-3s. Don’t use this oil for cooking, though, as omega-3s are easily destroyed by heat.Folate (folic acid

Low-calorie mayo or salad cream mixed with plain yoghurt (save 8g fat per tablespoon)JamMashed banana for extra fibre, vitamin B6 and potassiumCheeseHummus or falafel for extra fibre and ironLettuceRocket, watercress or lamb’s lettuce for extra iron, folic acid

overheating. Don’t wear tight-fitting clothes.Eat well Be sure you’re getting enough iron, calcium, folic acid and other essential nutrients.Go easy Running to the point of exhaustion doesn’t do you or your baby any good.

broccoli's nutrients may provide resistance against heart disease, osteoporosis and diabetes - all of which should keep you running for longer. It is packed with vitamin C and is also a good source of iron, folic acid and fibre.Cook: Purple sprouting