EAT WRITEANITA BEAN ANSWESALL YOUR NUTRITION QUESTIONS

Q. My family has a history of heart disease, so I've been told I should eat the recommended weekly allowance of oily fish. How much is this and which fish are included?

A. Oily fish is an excellent source of omega-3 fats which help to keep the blood flowing smoothly. The British Heart Foundation recommends two portions of fish a week, one of which should be oily such as mackerel, sardines, herring, pilchards, salmon or fresh tuna. A portion is 140g – roughly six pilchards or a medium salmon steak.

Q. My youngest child refuses to eat vegetables. How can I include them in his food without him realising?

A. Disguise puréed carrots, parsnips and cabbage in soup or mashed potato, and jazz up plain vegetables with a little grated cheese or tomato ketchup. Try mixing small broccoli and cauliflower pieces with cheese sauce and put beans, peas and sweetcorn into pasta dishes.

Q. I'm exhausted all the time and when I get a good night's sleep, I feel even worse. Why is this, and what can I do to get more energy?

A. You may be suffering from iron-deficiency anaemia. See your GP or practice nurse who can diagnose it with a simple blood test. They may advise a course of iron supplements, and an iron-rich diet will help too. Good sources include red meat, lentils and dried fruit.

Superfood of the week: Asparagus It's a rich source of flavonoids, dietary fibre and vitamins. Just one serving (five spears) provides half your daily folate needs for red blood cell manufacture and nearly a quarter of your vitamin E to maintain a healthy heart.

EAT WRITEANITA BEAN ANSWESALL YOUR NUTRITION QUESTIONS

Q. I've just started running in the mornings and find that I'm weak with hunger. But I don't want to eat before I run and get a stitch. Any suggestions?

A. Running on empty isn't a good idea, so you should try to 'train' yourself to run with a small amount of food inside you. Start with a couple of mouthfuls of toast, half a banana or a few raisins. Once you're comfortable with that, up the quantity. If you still can't eat anything, have a carbohydrate-rich meal such as pasta, potatoes or rice the evening before.

Q. I've heard that you shouldn't eat more than one egg a day. Is this true?

A. There is no recommended limit to how many eggs people should eat. Eggs contain cholesterol but, unless you have a family history of high cholesterol levels and heart disease, you don't need to worry. The cholesterol we get from food has less effect on the amount of cholesterol in our blood than the amount of saturated fat we eat. If you've been told to watch your cholesterol levels, cut down on saturated fats.

Q. I can't stop binge eating at night. I manage to diet during the day but once I'm home I'll eat anything I can find. How can I stop doing this?

A. Many people turn to food to cheer themselves up – it's a comfort strategy. Find out what's the root cause of your binge eating and change the way you respond to events.You can avoid the temptation of diet-wrecking snacks by not buying them!

Superfood of the week: Black Tea It contains antioxidants which help protect against cancer, and fluoride, which toughens bones. Aim for three cups a day.

eat writeAnita bean answersall your nutrition questions

Q. When I skip breakfast, I don't feel hungry, but if I do have it, I'm starving by noon. I thought eating breakfast was supposed to be good for you!

A. You've simply learned to ignore your hunger at this time of day. Then when you do eat breakfast, you begin thinking about food more. Chances are you're not really hungrier — you only think you are! Eat fruit with porridge or oat-based cereal for breakfast to see you through the morning.

Q. I'm 25 and a size 8-10. My mum was the same size at my age, but a size 22 by her 40s. Will the same happen to me?

A. Genetics affect our body shape and tendency to gain weight, but it's how you live that determines whether you'll actually put on weight or not. If your family has a habit of eating high-fat food and sitting around, that probably explains the 'family fat'. However, healthy eating and exercise can overcome genetic factors.

Q. Is it true that strawberries and celery can help you lose weight?

A. There's no miraculous weight-loss ingredient in these foods, but they can help your slimming efforts. In fact, fresh fruit and veg are great for curbing your appetite. They have a high fibre and water content, which means they fill you up without too many calories. If you eat a plate of strawberries, you'll feel as full as if you have a slice of strawberry cheesecake, but you'll save around 300 calories!

Superfood of the week: Pomegranate.

Pomegranates contain cancer-fighting polyphenols, immunity-boosting tannins, plus they are rich in vitamins A, C, E and iron.