Snacks when you are losing weight, when they help and what to keep ready

When a snack earns its place

• Your lunch and dinner are more than 5 hours apart.
• You train in the late afternoon.
• You know you will be home late and need to avoid arriving ravenous.

If none of these applies, you may not need one. Many people find a breakfast with more protein reduces the mid-morning urge altogether. Our page on feeling fuller for longer explains how.

A snack kit for each place

At your desk

An apple and a small handful of unsalted nuts. A pot of plain yoghurt in the office fridge. Wholegrain crackers with a portion of cheese.

In the car

For long days on the M40, keep a bag of unsalted nuts and some oatcakes in the glovebox, and a bottle of water in the door. It saves a stop at the service station shop.

At home

Chopped vegetables ready in the fridge with hummus, a boiled egg or 2, a pear with a slice of cheese. Plain yoghurt with a few berries makes a good evening option. The NHS lists the benefits of dairy and alternatives in your diet, and lower fat, unsweetened choices are best.

Watch the sugar

Cereal bars, flavoured yoghurts and dried fruit can be surprisingly sweet. The NHS Healthier Families pages offer simple swaps to reduce sugar, and they work just as well for adults as for children. Read the label and compare 2 or 3 options before deciding what to keep in the cupboard.

Portion size matters as much as the choice. A sharing bag of nuts eaten straight from the packet is very different from a small handful. Divide bigger packs into small tubs on Sunday evening, so the decision is already made when hunger arrives.

Hungry or simply bored?

Before you open the cupboard, drink a glass of water and wait 10 minutes. If you would happily eat an apple, you are probably hungry. If only chocolate will do, it is more likely boredom, stress or habit. A short walk or a call to a friend often does the job better. Our article on stress and weight has more on this.

This article does not replace advice from your GP or another health professional, particularly if you have a medical condition or take regular medication.

Fewer snacks, better mornings

A balanced breakfast often cuts down the need for snacks, and at Bicester Nutrition coaches trained in nutrition help members get that first meal right. A free assessment is a good place to start.