Winter might seem like a lean time, but forget getting by on imported or tinned food - Britain's farmers are on hand with a bounty of nutrient-packed fruit and veg. Fill up on fuel for your winter training with the very best of British - and as well

. Brewed coffee contains just two calories per cup, so it doesn't provide the energy muscles need after exertion, but adding low-fat milk and sugar contributes calories, and the calcium and vitamin D improve its nutritional profile. And coffee contains

Winter can throw all kinds of nasty stuff at us – bone-chilling temperatures, umpteen new strains of flu and lots of gloomy, sunless days. Even fit, healthy runners need a little extra help at this time of year.Luckily, help is only as far away

on summer fruits when they're fresh and cheaper. Freeze berries and chopped fruit (they won't lose much nutritional value) ready to tip into your blender for a little summer sunshine – and vitamin C – on a dark winter morning.

mean several and significant changes to body and mind. "The body goes into storage mode in the winter," says Traci Brown, a sports trainer who focuses on the mental aspects of sport success. "It is essentially bringing the body back to caveman times

Q. I want to lose a few pounds over the winter. Is cutting out refined sugar a good way to go?A. If you are looking to drop a few pounds it is definitely advisable to cut refined sugar from your diet. Not only will you lose weight, but you will also

or fish stock; tomato puree, tomato juice; beer or wine (up to a quarter of the total liquid).Liquid assets Liquids keep you hydrated in the winter and relieve congestion. Quick tip Buy condensed stock, as it takes up less storage space.3. Add vegetables

spinach. Once wilted, top with pine nuts, olive oil and parmesan.Peppers + Lemon = Cold-Free Winters + More EnergyA red pepper provides nearly three times as much vitamin C as an orange, helping to bolster your immune system. Combine that pepper punch

of whom have no regular exercise program. The hope was that the pyramid would help put the US government’s dietary guidelines into common practice. Today, however, the Food Guide Pyramid is as outdated as the Four Food Groups. Numerous nutritional advances

seasonally, with Britain's countryside kicking back into action after the long winter to produce a feast of tasty and tender young vegetables. As the days get longer and the weather gets milder the first fruits of the season, such as rhubarb, will be finding