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Do you struggle with access weight, sluggishness, mood swings. Do you find it difficult to concentrate? Have your diet and nutritional needs assessed and optimised by the nutritional team at the ISHSKO Centre, Westport.

1. Variety is the key to a good diet. Every type of food contains its own unique make-up and may be high in some vitamins or minerals while devoid of others. Only by eating a wide selection of foods can you help ensure you receive all the fuel your body needs.

Nutrients from good food are scientifically proven to be more beneficial to marathon athletes than the equivalent replicas from supplements. This is often forgotten. On a website dedicated to mini-marathon participants www.WomensMiniMarathonGalway.ie there is a full weekly schedule of what distance competitors should eat.

Nutrition during pregnancy is essential. The majority of organs and systems develop in the first few weeks of pregnancy, with the energy and nutrients for this derived from the mother’s circulation and the lining of her womb. Healthy eating is exactly the same as any other time in your life and eating for two is simply a myth. Make sure you have a varied diet made of the four main food groups – carbohydrates, protein, vegetables and dairy.