of the recommended daily amount. They can also lower cholesterol, protect your eyesight, and help fight cancer thanks to the potent antioxidant hesperidin. Oranges are also rich in folic acid, fibre and essential minerals.SWAP: Potatoes FOR: Sweet potatoes Potatoes
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
