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

spectrums and found the eight most common runners' food mistakes. Read on to see if you recognise yourself, and to find out how to fix your problems.The fat phobeYou avoid fat because you think it will make you fatThere's no evidence that a very low-fat diet

, add the mayonnaise and rocket. Top with the remaining two slices of bread. Cut each round in two. Vital statistics 686kcal, 96g carbohydrate, 40g protein, 18g fat (of which 3.5g saturates), 9.7g fibre, 1.5g salt.Filling The GapsSwapFor MayoLow

-carbohydrate, low-fat, moderate-protein meals to avoid overburdening your digestive system. Avoid Feasting It's not a good idea to gorge the night before a race as this can play havoc with your digestive system and keep you awake at night.Stick With Familiar Foods

if you have to eat on the go. DO choose low GI meals and foods, which will promote better glycogen storage. Carbs eaten with some protein or healthy fat (such as potatoes with chicken, pasta with fish or rice with tofu) give a longer, slower energy

of your daily calories and an equal mix of protein and carbs. A tuna-mayo baguette satisfies around one third of your daily need for protein (24g) and around one quarter of your daily carb needs (66g) but it’s low in fibre and high in fat (23g, equivalent

every three hours, so build your day around eating. Schedule meals and take nutritious snacks and shakes with you if you have to eat on the go. DO choose low GI meals and foods, which will promote better glycogen storage. Carbs eaten with some protein

.59Weight 70g; Calories 244; Carbs 51g; Protein 5.3g; Fat 2g; Fibre n/a.Main Ingredient Oats, apple juice, brown rice malt, raisins (all organic), Dr Gillian McKeith's Living Food ENERGY Powder, (includes sprouted quinoa, sprouted millet, flax seeds