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As a mid-meal snack, it’s hard to beat an orange, peeled and served raw, or with a handful of cashews. For variety and to boost the number of nutrients in your meals add sliced orange segments to salads and juice to winter salad dressings and puddings.

The glycaemic index (GI) measures how rapidly the carbohydrate in a food is digested to glucose and absorbed into the bloodstream. Each food is given a rating by comparing

If you want to avoid colds or flu this season, a trip to your local greengrocer is a great place to start.

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