Five questions you'd love to ask a nutritionist

Should I take supplements?

Four women in ten take supplements according to The National Diet and Nutrition Survey for Adults. But experts agree it's unnecessary if we eat a nutrient-rich diet, and excessive doses of nutrients from supplements can potentially damage our health.

Too much vitamin A can weaken bones; excessive vitamin C can cause stomach pain and diarrhoea; and beta-carotene supplements may increase the risk of lung cancer in smokers. It's also unclear whether the nutrients in supplements are as effective as those in foods. Nevertheless, there are times when we may need help - for example, the Food Standards Agency advises all women of child-bearing age and women in the first 12 weeks of pregnancy to take folic acid to reduce the risk of birth defects. And breastfeeding mums should take vitamin D each day. But, for most of us, it's better to enjoy healthy food than to pop a pill.

What should I eat to lower my risk of breast cancer?

According to the World Cancer Research Fund, maintaining a healthy weight throughout life significantly reduces the risk of breast cancer. A high percentage of body fat, particularly around the tummy, and gaining weight over the years, increases the risk of post-menopausal breast cancer, so keep your body mass index (BMI) between 18.5 and 24.9 by eating lean meat, poultry, fish and reduced-fat dairy products. Too much alcohol increases the chance of breast cancer both before and after the menopause.

Should I eat before or after exercising?

Don't exercise on a full stomach, but don't leave too long between eating and exercising either, otherwise low blood sugar levels will leave you light-headed so that you won't get the best from your workout and are at risk of injury. Aim to eat two to four hours before. Include carb-rich food to boost blood sugar. If you don't like to eat a meal before exercising, have a carb-based snack one to two hours before, instead. Once you've finished your workout, replenish your blood sugar levels with a light meal or snack. And remember to drink plenty of fluids before, during and after exercise to stay hydrated.

Is organic food healthier?

The term ‘organic' refers to the farming methods used to produce a food and has nothing to do with its nutritional content. This means that organic chocolate, cakes, crisps and biscuits contain just as much fat, sugar and salt as their non-organic counterparts. Some studies have shown organic foods contain slightly more nutrients than non-organic ones, but an independent review commissioned by the Food Standards Agency* last year found organic food didn't differ in terms of its nutrition content to food produced conventionally.

How can I prevent weight gain in the menopause?

Research shows that the menopause itself doesn't cause weight gain. Instead, it's probably caused by being less active combined with the slight drop in metabolism that occurs as we get older. Some of the side effects of the menopause may also affect our diet and exercise patterns. Tiredness, depression and a lack of energy may mean we're less active than normal, or comfort eat. A reduction in oestrogen levels, which occurs in the menopause, also alters the distribution of fat so that we become more apple-shaped, making us look and feel fatter and increasing our risk of heart disease, type 2 diabetes and high blood pressure.

The key to preventing menopausal weight gain is to remain active and reduce calories a little to offset a slightly lower metabolism. nutritionist Once you've finished your workout, replenish your blood sugar levels with a light meal or snack. And remember to drink plenty disease, type 2 diabetes and high blood pressure. The key to preventing menopausal weight gain is to remain active and reduce calories a little to offset a slightly lower metabolism.