UAN: Article type:++add book link at top++ --This is adapted from the book, Eat Smart, Play Hard, by RW USA Nutrition Editor Liz Applegate. Technically, phytochemicals aren’t considered nutrients, but these little disease-fighting dynamos are so

recovery from injuries and infections, so eat high-quality sources, such as lean meat, soya beans (in the form of soya milk or tofu), fish and low-fat dairy products. Each day, try to have 150-180g of lean meat or two to three servings of soya products

chemicals that help it survive. When you eat them, you get those chemicals. We're always discovering new phytochemicals that may fight cancer and heart disease, so it's wise to eat a large variety of vegetables every day."OnionIt's always been An ingredient

of Health and is the standard which most nutritionists encourage us to meet. Over the last 20 years or so, our consumption of fruit and vegetables has actually fallen steadily; so much so that the average adult consumes less than that amount in a week

spaghetti instead? With its peppery and earthy taste, spinach come into season in April - just in time for some pre-London carb-loading.Preparation: 15 minutes Serves: 4 500g spaghetti 150g walnuts 1/2 clove garlic 30g Parmesan100g spinach200ml olive oil

find out if you are deficient in a particular nutrient? Some things make it more likely.Dieting. If you restrict your daily caloric intake to fewer than 1,200, you’re likely missing out on several important nutrients.Lactose intolerance. If you can

; 110g of honeydew melon has 230mg of potassium and 20g of vitamin C. Sweet NurturedIf you love jelly babies, here’s the news you’ve been waiting for: they’re one of the best secret weapons a runner can pack. A handful of low-fat sweets will help keep

pastry on your pies instead of short crust or puff pastry," says Norris. Switching to filo saves you 110kcal and 10g of fat per serving, reducing its effect on your blood pressure and cholesterol.17. Chilli peppersThey add heat to a meal, but they also

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

physiologist at the University of California in San Francisco, Engler, along with her twin sister and fellow PhD Marguerite, has spent the last 15 years researching the connection between diet and blood vessel health. In 2004, the Englers published the first