Put fibre first

Expert tips to feel fab for summer

REGISTERED NUTRITIONIST EMMA BARDWELL HAS READ ALL THE SCIENCE AND ADVISED THOUSANDS OF PATIENTS. NOW, SHE’S BOILED HER KNOWLEDGE DOWN TO FOUR FLEXIBLE RULES FOR MIDLIFE EATING

Good things come in small packages, and seeds are no exception. Often overlooked, a sprinkle of these superfoods can help everything from constipation to diabetes

Cases of bowel cancer are on the rise. But what you choose to put on your plate could reduce the risk

■ Serves 4 ■ Prep 5 mins ■ Cook 25 mins 150g baby spinach½ cucumber, sliced1 red onion, finely sliced4 wholemeal pittas, toasted,to serveFOR THE FALAFEL150g baby spinach400g can chickpeas, drained1 ga

They may be small but they are certainly mighty when it comes to supporting health. Just one handful of strawberries, blueberries or raspberries contributes essential disease-fighting nutrients, as we