Boost the nutritional quality of your diet – as well as your running performance – with these easy food swaps. SWAP: Apple FOR: Orange Oranges contain nine times more immune-boosting vitamin C than apples – each has more than 100 per cent

The average person eats 230 sandwiches a year. That’s a lot of bread (and BLT) and no bad thing for runners. Sandwiches are handy for eating on the go and between meals. They’ve come a long way since the 1750s when John Montagu, 4th Earl of Sandwich, first placed a filling betwee...

you more than half your daily fat allowance – and are also very salty. How healthy your meal is depends on what you opt for. Here’s the low-down on the healthier options and nutritional nightmares among our favourites dishes. ChineseChinese food is one

feel physically tired, adjust your food intake to allow you a healthy rate of weight loss as well as a high energy level. —Anita Bean, RW Nutrition Editor

a variety of beans, lentils, whole grains, tofu, dairy foods and nuts (think beans on toast, vegetarian chilli and rice, or lentil dhal and chapatti). The weekday saint/weekend party animal You eat a model healthy diet Monday to Friday

.Beware Of The Gas Avoid gas-forming foods such as baked beans and other pulses, cruciferous vegetables (broccoli, Brussels sprouts, cauliflower), bran cereals and spicy foods.Take To The Bottle Keep a water bottle handy so you remember to drink regularly throughout

or baked potato with cottage cheese, and avoid spicy and salty foods such as crisps, takeaways, ready-made sauces and ready meals. DON'Tconsume too many gas-forming foods, such as baked beans, lentils and other pulses, cauliflower, Brussels sprouts

training. There are three main types of omega-3s: alpha-linolenic acid (ALA) – found in certain plant foods such as pumpkin seeds and flaxseed oil, eicosapaentanoic acid (EPA) and docosapentaenoic acid (DPA). The only significant source of the latter two

Tuna and butter bean salad Arrange 2 handfuls watercress (or other salad leaves) and some chopped peppers on a plate. Spoon 100g tinned tuna on top, breaking it up as you go. Scatter over 100g (approx of a 410g can) butter beans. Pour over 1

Making healthy, performance-enhancing food choices isn't just about picking a salad rather than a quarter-pounder in McDonalds, or replacing Mars Bars with apples on your weekly shopping list. The decisions we make every time we sit down for a meal