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

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

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