Once forced to choose between sunflower oil and lard, we now have seemingly endless options in the cooking fats section of the supermarket. "And just as runners experiment with different sports nutrition products, we can experiment with oils

and mackerel. But that often isn't the case in the typical western diet, though active people tend to have fairly healthy diets. "We now consume 20:1 omega-6 fats to omega-3s," says Jonny Bowden, author of The 150 Healthiest Foods on Earth. "Our inflammatory

't the case in the typical western diet, though active people tend to have fairly healthy diets. "We now consume 20:1 omega-6 fats to omega-3s," says Jonny Bowden, author of The 150 Healthiest Foods on Earth. "Our inflammatory factory is overstaffed, and our

Preparation: 25 minutes 60ml olive oil 2 leeks, sliced Salt and ground black pepper 240ml dry white wine 240ml vegetable stock 1/2 tsp chopped fresh thyme or tarragon 2 boneless chicken breasts 3 large potatoes, cut into 3cm cubes 2 medium carrots

handful 0.2g Broccoli 0.1g 3 tablespoons (125g) 1.3g Sweet potatoes 0.03g medium (130g) 1.3g Omega-3 eggs   1 egg 0.4g

Week (May 21-27). For a vegetarian version swap Parmesan for vegetarian Italian-style hard cheese.Preparation time: 30 minutesServes: 2Salsa1 red pepper110g tinned chopped tomatoes2 tbsp olive oil1 garlic clove, crushed1 fresh red chilli, deseeded

, biscuits and desserts provide 19 per cent of our fat intake, along with dairy foods (15 per cent), soups and sauces (3 per cent), chocolate and fudge (3 per cent), oily fruits like olives (1 per cent), meat products (24 per cent), spreads such as butter

chopped,1 garlic clove, crushed,1.5 litres vegetable stock,100g macaroni,125g French beans,200g Birds Eye Soya Beans,55g petit pois,2 ripe tomatoes, chopped,2 tablespoons pesto Cooking Instructions 1 Fry the onion in the oil for five minutes. Add

such as whole wheat bread, quinoa, and brown rice, which also provide the fiber you need for a healthy heart and digestive tract. Despite popular belief, beans count as a high-carbohydrate food. Amount needed: 8 to 15 daily servings. At least half of your daily

.Preparation time: 35-40 minutesServes: 41 tbsp vegetable oil8 spring onions, finely sliced1 tbsp medium curry powder75g mushrooms, sliced300g brown basmati rice600ml reduced-sodium chicken or vegetable stock250g kipper fillets, skinned100g frozen peas8 cherry