What To Eat Now: bananas, fitness food or foe? The weekly food and nutrition column separating fad from fact from fiction by expert nutritionist and author, Ian Marber. Should you be eating bananas? Of course you should, not exclusively, but bananas have the advantage over other fruits of being convenient, easy to carry around and they taste pretty good too. Bananas are a worthy source of vitamins C, B6, B2 and choline but also contain a little omega 3 fats (found in the tiny seeds). They are probably best known as a source of potassium, which, as an electrolyte is important for nerve impulse and regulating muscle contraction and counteracting cramping. You will see plenty of them eaten between sets by tennis stars. As they are a fruit the carbohydrate levels are high, almost 90 per cent, with a little protein and fat (again, in the seeds). Liquorice can reduce potassium levels so another reason to avoid the Allsorts. READ: What To Eat Now: coconut water, this year's fad? Bananas are best eaten when the skin is all yellow and there is no green skin at the stem. By this stage you can expect a few brown spots to be visible. The colour and spotting indicates that the sugars are easily absorbed, whereas a green banana is not yet ripe and so has a higher starch content, so less easily absorbed and utilised. If having a banana as a snack then eat it with a little protein, perhaps two or three Brazil nuts as the combination of the food groups will help maximise energy levels for longer than when eaten alone. Slice banana, freeze and then mix in a strong blender (let them thaw a little so the surface is soft to the touch or they can ruin the motor or even smash the cup of the blender). Mix with fat free Greek yoghurt, a drop of vanilla essence and some sugar free hazelnut butter. Blend, refreeze in ramekins for a healthy alternative to ice cream.