Sensible snacks

Try reaching for the fruit bowl instead, which will count towards your five a day, and instead of crisps and salted nuts, which can be high in salt and fat, there are plenty of healthier alternatives.

For easy snack alternatives, try swapping:

• a blueberry muffin for a currant bun or teacake with some reduced fat spread
• yoghurt-coated raisins for plain raisins
• salted nuts for unsalted nuts
• normal crisps for baked crisps
• cheese straws for rice cakes with low-fat cream cheese.

Snack ideas: fruit and veg

• Chunks of melon, strawberries, grapes, or apples – whatever's to hand. Fruit in season is likely to be cheaper
• A few pieces of dried mango, banana, pineapple, cranberries or raisins. Ready-to-eat apricots, figs or prunes
• Salad vegetables, such as carrot or cucumber, with hummus
• Celery sticks filled with reduced fat cream cheese
• Vegetable and bean soups
• Baked beans on toast or a baked potato
• Pumpkin and sunflower seeds.

Snack ideas: bread and cereals

• Sandwiches with grated reduced fat cheese, lean ham, mashed tuna, salmon, or sardines, with salad
• Pittas and reduced fat dips like salsa or reduced fat hummus
• Unsweetened breakfast cereals, or porridge, with milk
• A handful of dry, reduced sugar cereal with a few raisins or sultanas
• Unsalted rice cakes, corn cakes or oatcakes
• Homemade popcorn (without sugar or salt).