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Eating regularly throughout the day
is a good way to ward off feelings of sluggishness. This means eating a
few healthy snacks in between your
main meals.

Here are a few strategies to help you enjoy those between-meals bites without piling on the pounds
Savour Your Snack
Eating on the run, while you’re working, or when you’re watching TV means your food is gone before you’ve even noticed it. Take time out to sit down so you can concentrate on enjoying your snack – you’ll find it more satisfying and will eat it more slowly.
Think Before You Eat
Surveys have found that many snacks are eaten out of boredom. So before reaching for that bag of crisps make sure you are genuinely hungry and not just in need of a nap or a short walk.
Choose Carbohydrates
Go for carbohydrate snacks rather than high-fat ones. Remember that a slice of toast and jam or an energy bar contains far less fat that crisps or cheese.
Time It Well
Don’t eat a snack just before a meal. Researchers have found that eating half an hour before a meal means you will eat more food than if the time gap was longer. This is because your body only sends out ‘full’ signals to the brain after it’s had time to absorb the food.
Don't Deprive Yourself
You should eat when you feel hungry, as this is your body’s way of telling you it needs fuel. It’s always better to eat something now than to binge later because you’ve starved yourself. When you get over-hungry you’re more likely to go for the less healthy option! Little and often is the key.
Health Snacks

Eating foods high in fat or sugar such as chocolate bars or crisps in between meals can really increase your daily calorie intake. Try some of these tasty alternatives.
  • Raw vegetables such as sticks of carrot or celery can be snacked on throughout the day.
  • Sardines or baked beans on toast are a filling, yet nutritious way to keep mid-afternoon hunger pangs at bay.
  • A bowl of cereal with semi-skimmed milk satisfies a craving for something sweet, but is far lower in sugar and fat and much more nutritious than cakes or biscuits.
  • Plain popcorn sprinkled with paprika or a little Parmesan cheese tastes great, but contains very few calories.
  • Wholegrain crackers or rice cakes can be topped with Marmite or low-fat spread.
  • Easy to eat fresh fruit such as bananas, apples and pears boost energy levels.
  • Unsalted nuts eaten in moderation will help to fill a gap.
You're Feeling Stressed
Calm down with comfort foods that are rich in starch and B vitamins, which help the nervous system function. Good choices include wholegrain cereals, rice, potatoes and low-fat dairy products. TRY A bowl of porridge topped with a sliced banana. OR A boiled egg with wholemeal toast.
You Have A Big Day Ahead To you
Have a large bowl of cereal in the morning for slow-release energy. Research by Kellogg’s shows that children who eat cereal for breakfast concentrate better at school. Just before you leave the house have something containing a little caffeine.
TRY A bowl of museli with semi-skimmed milk.
OR A small cup of coffee.
Useful Tips :The 5 easy rules for a healthy diet
  • Eat plenty of food rich in starch and fibre, especially wholegrains options.
  • Eat lots of fruit and vegetables - at least five portions a day.
  • Avoid eating too many foods that contain a lot of fat.
  • Don't have sugary foods and drinks too often.
  • Enjoy having a drink, but be sensible about the amount of alcohol you consume.