Boost the nutritional quality of your diet – as well as your running performance – with these easy food swaps. SWAP: Apple FOR: Orange Oranges contain nine times more immune-boosting vitamin C than apples – each has more than 100 per cent

reserves, you need nutritious carbs. Fibre-rich cereals are good choices – a bowl (30g) of bran flakes supplies around a quarter of your fibre needs, 50 per cent of the RDA for folic acid and 25 per cent of the RDA for the B vitamins and iron. Yet

of total calories coming from fat and you will certainly be missing out on the good fats found in vegetable oils, seeds, nuts and oily fish. These fats assist vitamin absorption, lower blood cholesterol, control blood pressure and help regulate your

need nutritious carbs. Fibre-rich cereals are good choices – a bowl (30g) of bran flakes supplies around a quarter of your fibre needs, 50 per cent of the RDA for folic acid and 25 per cent of the RDA for the B vitamins and iron. Yet they contain almost

Low-calorie mayo or salad cream mixed with plain yoghurt (save 8g fat per tablespoon)JamMashed banana for extra fibre, vitamin B6 and potassiumCheeseHummus or falafel for extra fibre and ironLettuceRocket, watercress or lamb’s lettuce for extra iron, folic acid

added vitamins.Tasty? Every taster loved this bar and many said they'd happily eat it instead of an ordinary chocolate bar. Contact www.jimwalker.co.uk; 0870 752 8777Access Activity Bar (Mint) – £1.75 Weight 38g; Calories 150; Carbs 25g; Protein 4g; Fat