servings of fruit and three servings of vegetables per day.The new rule Eat two 80g portions of fruit and 2 1/2 120g portions of vegetables for a 2,000kcal diet, and more for greater calorie intakes. One portion of fruit equals one apple, banana, orange

two 80g portions of fruit and 2 1/2 120g portions of vegetables for a 2,000kcal diet, and more for greater calorie intakes. One portion of fruit equals one apple, banana, orange, peach or pear or three plums or eight strawberries. One portion

, and add any vegetables or herbs you fancy - cherry tomatoes and chopped courgette are both tasty additions. Fold the parchment over the top and bake at 200C/fan 180C/gas mark 6 for 15 minutes. Buy: Fresh and smoked salmon is available at the vast majority

and they can be hard to resist, but if you give yourself healthy alternatives during the day, you can turn your nose up at the sweets, crisps, muffins, cakes, chocolate and biscuits that seem to hit the spot but leave you with a severe case of buyer's remorse

. But the truth is that the fat in nuts is mostly of the healthy, unsaturated variety, and nuts are therefore a healthy addition to your diet. Chestnuts are low in fat, but plopping them into your fromage frais or yoghurt is not a terribly appealing idea.2

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

the desirable from the disastrous. Even if you're not trying to lose weight, these five popular diets include healthy principles that are perfect for runners too.The Abs Diet (Rodale, £7.99) What's on the menu? The Abs Diet centres on 12 categories of highly

that lycopene has powerful cancer-fighting properties and may also have a role to play in battling heart disease. Of course it's foolish to think that a fruit (and it is a fruit) is a magic pill, but there seems little doubt that a healthy Mediterranean diet

Q My weight, diet and running habits have not changed for 20 years – but my waistline has grown steadily. What’s going on? AEven runners who stay in top shape as they age may see their waistlines expand because of declining levels of “youth

to convince you that you need to supplement your diet to improve performance and stay healthy.The science partThere are 13 main types of vitamins, most of which we obtain from our diet. Most of our vitamin D, however, is produced from exposure to the sun