what to eat

TO STRENGTHEN and firm the muscles in your lower body, nutritionist Shona Wilkinson ( shonawilkinson.com) recommends the following foods. Brown rice is a great source of both protein and carbs — it will give your body the fuel it needs to sustain muscle mass. Always opt for brown over white, as it contains more fibre. Steak is a powerful source of protein — red meat isn’t bad for you, as long as you don’t eat too much. Serve with green vegetables such as broccoli for a healthy meal rich in fibre. If you’re vegetarian, black beans are also high in protein and fibre. Add to stews or casseroles — they taste delicious in a chilli.