Eat any of the following depending on your taste, what you feel like and how hungry you are. Don’t overeat though – stop when you feel full so your alertness/concentration isn’t affected:

BREAKFAST

• Low fat yoghurt with fresh fruit and/or no added sugar muesli

• Smoothie (no added sugar)
Try: 8 strawberries, 1 banana and ½ pint pure orange juice
Or: Handful of blackcurrants, 6 strawberries and 4 tablespoons of natural yoghurt

• Muesli or porridge (with cinnamon or honey instead of sugar)

• wholegrain bread or toast with:
low sugar fruit spread
peanut butter
yeast extract (e.g. marmite or vegemite)
baked beans
scrambled/poached/boiled egg

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LIGHT LUNCH

Interchange with dinner, depending on whether a light lunch or main meal makes you more alert in the afternoon

• soup - if tinned/packet choose one high in vegetables, low in salt/fat/sugar. Or cook your own.

• sandwich - choose wholegrain bread, with low fat/sugar/salt filling. This could include oily fish such as tuna or salmon with or without low fat mayonnaise and salad

• baked potato with low fat/sugar/salt filling, such as tuna and mayonnaise and green salad

• wholegrain rice/pasta salad

• sardines/baked beans/spaghetti on toast

• fruit ,with or without low fat yoghurt

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SNACKS

Eat one of these snacks mid-morning, mid-afternoon and in the evening if you're still hungry and active. Remember to eat every three to four hours throughout the day to keep energy levels high.

• Small handful dried fruit and nuts

• Apple with peanut butter

• Banana with peanut butter

• Orange slices and one ounce of low-fat cheese

• Small portion high-fibre cereal with skimmed milk

• Small turkey or ham sandwich on wholegrain bread

• 75g chickpeas, chopped tomatoes and cucumbers with 2 tablespoons low-fat Italian dressing

• Half wholegrain English muffin with 25g melted cheese

• Half wholegrain bagel with 2 tablespoons hummus

• 1 boiled egg with 1 slice of whole-wheat bread

• Small portion of low-fat cottage cheese with pineapple

• Small portion of plain yoghurt with low-sugar muesli

• 100g water-packed tuna with 6 low-fat biscuits

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