EAT WRITEANITA BEAN ANSWESALL YOUR NUTRITION QUESTIONS

Q. I know I should eat breakfast but I just can't face food first thing. What do you suggest?

A. If you've eaten a big evening meal the previous day, you won't feel hungry in the morning. Your body may just not need food first thing. Try eating earlier in the evening or eating less. If you still have no appetite for breakfast, try a smoothie (whizz together a banana, orange juice and any fresh fruit), a milky coffee or flavoured milk. A fruit yoghurt or a banana may also whet your appetite.

Q. I'm on a diet and run three times a week. I'm losing weight but I can't shift my 'muffin top'. Any ideas?

A. We all have hard-to-shift areas of fat, whether its our tum or bottom. But don't despair: your muffin top will eventually disappear. To speed fat burning, try exercising first thing on an empty stomach so your muscles use more calories from stored fat than carbohydrate in the food you consume in the day. Then wait an hour after your workout before eating so your body continues burning fat. Finally, divide daily meals into five or six small ones to rev up your metabolism.

Q. I drink lots of tea and juice. Do I need to drink eight glasses of water too?

A. Not all your recommended daily fluid needs to be water. According to recent US research, you can count juice, clear soup, milk, smoothies and tea in your quota.

Superfood of the week: Spring greens

They help prevent breast and cervical cancer. An 80g portion contains your recommended daily amount of vitamin C and beta-carotene. Plus it's rich in iron for healthy red blood cells.

EAT WRITEANITA BEAN ANSWESALL YOUR NUTRITION QUESTIONS

Q. I'm 26 and my skin has suddenly become really spotty. Why is this?

A. Breakouts are usually triggered by stress but they are also exacerbated by your diet. According to research, eating too much sugary food and refined starches such as white bread increases levels of insulin and the hormone IGF. These cause increased sebum (oil) production, leading to spotty skin. Cut down on processed foods and sugary drinks, eat more wholegrain, beans and fresh veg, plus more lean protein (chicken, fish, low-fat milk and yoghurt).

Q. I'm bloated and can't stop passing wind in the afternoon. Could this be a food intolerance?

A. Unlikely. The most common reason is swallowing too much air when you eat – if you eat too fast, are tense or talk too much while eating. Gas can also be produced after eating certain foods, especially when there's an imbalance of friendly and unfriendly bacteria in your gut. A daily probiotic yoghurt will improve the balance and ease your symptoms.

Q. What's the difference between complex and normal carbohydrates?

A. The terms refer to the number of sugar units in carbs. Simple carbs like glucose are smaller, containing only one or two linked sugar units, while complex carbs such as starch and fibre contain more than two. These generally take longer to digest so cause a steady rise in blood sugar levels and a longer-lasting energy boost.

Superfood of the week: Strawberries

Just 10 strawberries will give you 100 per cent of your daily requirement of vitamin C, 10 per cent of the folate needed for healthy red blood cells, and high levels of ellagic acid, a potent antioxidant and cancer-fighting compound.

EAT WRITEANITA BEAN ANSWESALL YOUR NUTRITION QUESTIONS

Q. I have trouble sleeping at night. Are there any foods that might help me sleep?

A. Try eating a slice of wholemeal toast or a bowl of wholegrain cereal (such as Weetabix or Bran Flakes) before bedtime. Both are rich in carbohydrates, which help raise levels of soothing serotonin. Or try drinking warm milk with honey, which is rich in serotonin-boosting sugars. Grate a little nutmeg on top – it contains myristicin which helps to induce drowsiness.

Q. I gave up meat three months ago and have started feeling dizzy in the mornings. How can I prevent this?

A. If you've reduced your calorie intake by cutting out meat, this may explain your dizziness. You should consume around 2,000 calories daily (more if you're active). If your calorie intake is OK, then the dizziness is probably due to low blood sugar levels after the night's fast. If it is 12 hours or more since you last ate, or you ate only a light supper, then you need to eat more before bedtime.

Q. I often feel tired during my period. Can I take a supplement to give me a boost?

A. Hormone fluctuations during your period can affect blood sugar levels, causing tiredness. Eat an extra portion of mackerel or salmon each week, or take an omega-3 rich supplement (such as Boots Feel the Difference, £6.99 for 30 tablets). These essential fatty acids help to regulate hormones and have been shown to ease symptoms of PMS.

Superfood of the week: APPLES

Apples contain quercetin, a cancer-fighting antioxidant, and one a day provides a fifth of your daily vitamin C. Research at King's College, London, has also found that two each week cuts your asthma risk by a third.

EAT WRITEANITA BEAN ANSWESALL YOUR NUTRITION QUESTIONS

Q. What can I do to combat a mid-afternoon energy slump? I keep reaching for the biscuits at 3.30pm.

A. Our energy levels naturally dip around 3pm. Add extra protein (chicken, fish or cheese) to your lunch and ease off the carbs as too many trigger a surge of insulin, which causes blood sugar levels to dip, and serotonin, which makes us sleepy.

Q. I've recently discovered that I'm pregnant. What should I eat for maximum health?

A. Don't eat for two! From six months, you only need an extra 200 calories a day. Take a daily 400mg folic acid supplement until the 12th week of pregnancy to reduce the risk of birth defects. Eat folic acid-rich foods (green veg, brown rice and fortified breakfast cereals) and extra iron (red meat, canned beans and broccoli) for your increased blood volume. Avoid alcohol, fish-liver oil, liver, raw eggs and unpasteurised soft-mould ripened cheese like Brie.

Q. I may be gluten intolerant as I often get bloated or constipated. What foods should I avoid?

A. You need to get a GP's diagnosis, which usually involves a blood test and biopsy. With gluten intolerance (also called coeliac disease), you must avoid wheat, rye and barley, found in bread, pasta, cakes and biscuits. Look for gluten-free products. See www.coeliac.co.uk

Superfood of the week: BLACKCURRANTS

This is the healthiest of all fruits. It has the most antioxidants and can ward off heart disease, cancer and diabetes. A small bowl (80g) contains four times your daily vitamin C needs. Eat once a week.

EAT WRITEANITA BEAN ANSWESALL YOUR NUTRITION QUESTIONS

Q. Is it safe to take fish oil supplements during pregnancy?

Fish oils not derived from the liver (check the label) are safe in pregnancy and are good for your baby's eye and brain development. Avoid fish liver oil supplements (such as cod liver oil) because they contain high levels of vitamin A, which may harm an unborn baby.

Q. What are antioxidants and why are they good for you?

An antioxidant is something that prevents oxidation (the destruction of a molecule by oxygen). This is good for our health – for example, the cholesterol in blood isn't harmful unless it becomes oxidised, when it starts to clog the arteries. Antioxidants include beta-carotene, vitamins C and E, the minerals selenium and zinc, and phytonutrients found in plants. An antioxidant-rich diet (plenty of fruit and veg, wholegrains, nuts, beans, lentils and seed oils) helps prevent heart disease, cancer and cataracts.

Q. How do I make sure a vegetarian diet provides everything my body needs?

The main pitfalls of a veggie diet are lack of protein, iron and omega-3s. For protein, aim for two to three portions a day of beans, lentils, nuts, milk, eggs and cheese. Combine with cereal foods (beans on toast, lentils with rice), to help the body absorb extra protein. Get iron from dark green leafy veg, nuts and wholemeal bread. Omega-3s are found in pumpkin seeds, sweet potatoes and omega-3-rich eggs.

Superfood of the week: Walnuts: Eat regularly to protect against heart disease. They can also reduce damage to the arteries caused by fatty foods. Eat eight (20g) a day at least four times a week.