sweetened cereals such as Frosties and Sugar Puffs are a better low-fat alternative to biscuits.)Choose cereals that have five grams of fibre or more per serving. When it’s good: Fine as a pre-run snack, a post-run pick-me-up, or even as a trail mix during a

cravings but do no good in the long run. Our systems are generally more acidic in the morning, which leads to an unconscious desire for fat and lots of it.The FixBuy some low-fat yoghurt to have with a banana or nuts and seeds for an energy

and slow recovery from injuries and infections, so be sure you’re getting enough from high-quality sources such as lean meat, soybeans (in the form of tofu, soy milk, or soy protein), fish, and low-fat dairy products.My recommendation: Each day, try

fat and training to achieve faster times do not always go hand in hand. As a rough rule of thumb, a 10-stone runner burns 100kcal per mile. However, during low-intensity training, your body uses a high percentage of fat, and less glycogen

. There is one area of nutrition, though, where copying America might just be a good idea. Earlier this year the US Government updated its nutrition guidelines – the recommended daily amounts of staples such as sugars and fats. They based the new guidelines

in the afternoon, 500ml of sports drink during training and a 300ml milkshake after training. Fat intake Nigel's daily fat intake was generally pretty low but on one day the addition of a very large bag of nuts and a large portion ice cream pushed the average up

easily than other proteins. But no research supports such claims.My recommendation: Until studies find any promise for this supplement, save your money and instead consume your protein from foods such as soy, seafood, eggs, low-fat dairy products

that weight-loss claims are valid when these supplements are combined with a low-calorie diet. When combined with caffeine, ephedra does enhance fat loss, suppress appetite, and stimulate fat burning beyond what would normally happen on a restricted

, 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

-vitamins, which convert carbohydrate to energy and are low in fat. As a general rule, the shorter the ingredients list, the higher the nutritional value. Avoid sugary and refined cereals such as cornflakes, rice cereals, puffed cereals (wheat, corn or rice