Both are processed from the oat cereal, but oatmeal is ground from the whole kernel while oatflakes are made from steamed and rolled oats. Oatmeal is graded according to how finely it is ground; the largest is pinhead oatmeal, followed by coarse, medium and fine. Both oatmeal and oatflakes can be used in sweet or savory dishes. Because oatflakes (also known as rolled oats or porridge oats) have been lightly steamed, they cooked faster than oatmeal. Oatmeal is used in stuffings and coatings instead of breadcrumbs; it is also added to breads, although it cannot be used on its own for this purpose as the gluten content of oats is too low. Traditionally, rolled oats are used in biscuits.

Both statements are correct. All nuts, but particularly peanuts and almonds, are a good source of protein, and play an important part in a vegetarian diet. They are also a good source of B-group vitamins. However, all nuts except chestnuts are high in fat and therefore high in kilojoules, so anyone on a low-kilojoule diet should avoid them. Macademias, pine nuts and walnuts are highest in fat; pine nuts and walnuts are highest in fat; pine nuts and hazelnuts contain less saturated fat then other nuts.

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Because of their high fat content, nuts turn rancid quite quickly in warm or damp conditions and they are best bought only when you intend to use them, and in small quantities. They can be stored in the refrigerator or freezer, providing they are kept very dry, or in airtight plastic containers.

Nuts sold in vacuum-sealed packs showing a 'use-by' date are the best to buy, as they will keep in a cool, dry cupboard until you are ready to use them. Once the packet has been opened, however, the nuts should be kept in an airtight container and eaten quite quickly.

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There is some concern about the amount of salt used in Western diets because of the links between sodium and high blood pressure (hypertension), a condition which increases the risk of heart attack, stroke and kidney failure.

We need sodium (salt is sodium chloride) for proper cell, nerve and muscle function, but the danger of consuming too much comes partly from the hidden salt in processed foods and the habit of oversalting food at the table. While many of us consume about 3,000-4,600 mg of sodium daily, the recommended intake is no more than 2,300 mg.

There are two ways of reducing your salt intake. Limit your intake of foods, such as smoked and cured meats or fish, cheese, salty snacks, packet soups and stock cubes. Secondly, reduce the amount of salt you add to food, both when cooking and at the table.

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Omega-3 and omega-6 are generally known as essential fatty acids and are found in some foods such as oily fish, seeds and seed oils. Believed to be essential for brain and eye development, omega-3 is also useful to the body for reducing inflammation and lowering the tendency for blood to clot.

Omega-6 appears to help regulate blood pressure and the body's water balance. It also improves our nerve and immune functions. There is some evidence to suggest that people who eat oily fish, such as mullet, mackerel and sardines, twice a week may have lower rates of heart disease. Certainly, it is an easy and inexpensive way of increasing your intake of omega-3 fatty acids. The seeds of pumpkin, sesame and sunflower are good, tasty sources of omega-6.

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