We need calcium for strong and healthy bones but it is also essential for nerve and muscle function too. Include semi-skimmed milk and low fat yogurts in your daily diet. Cheese tends to have a higher fat content so if body fat is an issue grate rather than slice your cheese for sandwiches or toasted cheese. Other sources of calcium include canned sardines andpilchards (though you do need to eat the bones), baked beans and white bread - though dairy foods provide a lot more on a weight basis.

Having worked for many years with young sportspeople, I would recommend that time is taken to encourage youngsters to learn how to cook. Just being able to cook mince can mean that several different meals can be prepared (eg spag bol, chilli con carne, shepherd's pie, lasagne). Similarly various cooked chicken meals can be made with basic chicken breasts eg roasting, stir-frying, pan-frying and adding, onions, canned tomatoes and various flavourings such as curry powder or tomato puree or melting some low fat soft cheese in to make a simple "creamy" sauce. Simple!

Food labels can be confusing. "Sell by" (or display by) dates are to help staff know when the product must be taken off the shelves. Also shops must not sell foods that have passed their "use by" date. These dates are used on foods that go off easily like milk, soft cheese, ready-prepared salads etc. Don't be tempted to eat anything after this date, even if it looks fine. Foods labelled "use by" invariably need to be stored in the fridge. "Best before" dates appear on foods that have a much longer life such as canned, frozen and dried foods. However if you eat something after its "best before" date it might have started to lose flavour or texture but it will almost certainly still be safe." Reviewing your food stores, fridge and freezer regularly is the simplest way to ensure you don't waste food or eat something you shouldn't!