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Fruit and yogurt

Serves 1 - 133 kcals, 1.5g fat, 0.9g sat fat, 25g carbs, 24.6g sugar, 1.2g fibre, 6.7g protein, 0.2g salt

• 100g grapes with 125g low-fat yogurt.

Rice cakes & soft cheese

Serves 1 - 110 kcals, 2.4g fat, 1.3g sat fat, 14.3g carbs, 3g sugar, 0.3g fibre, 7.5g protein, 0.4g salt

• 2 plain rice cakes, topped with 50g light soft cheese and 3 slices of cucumber each.

Veg sticks & houmous

Serves 1 – 156 kcals, 8.9g fat, 1.1g sat fat, 12.8g carbs, 7.1g sugar, 6.3g fibre, 5.9g protein, 0.6g salt

• 80g carrot sticks and 80g cucumber sticks served with 50g reduced fat houmous

Crackers and cheese

Serves 1 - 163 kcals, 9.3g fat, 6g sat fat, 9.6g carbs, 1g sugar, 0.8g fibre, 9.9g protein, 0.8g salt

• 2 wholegrain crackers with 30g reduced fat cheddar cheese.

Wine & chocolate

Serves 1 - 175 kcals, 2.8g fat, 1.4g sat fat, 13g carbs, 11.4g sugar, 0g fibre, 0.8g protein, 0.1g salt

• 125ml glass of wine (red, white or rosé) with a fun sized chocolate bar.

Crisps & dip

Serves 1 – 149 kcals, 5.5g fat, 0.6g sat fat, 21.2g carbs, 5.2g sugar, 2.7g fibre, 2.1g protein, 0.6g salt

• 25g packet of baked crisps with 60g tomato salsa.

Popcorn

Serves 1 - 113 kcals, 4.5g fat, 0.3g sat fat, 15.8g carbs, 6.8g sugar, 2.7g fibre, 1.4g protein, 0.4g salt

• 25g sweet and salty popcorn.

Mixed nuts

Serves 1 - 145 kcals, 12.3g fat, 1.9g sat fat, 2.9g carbs, 1.4g sugar, 1.9g fibre, 5.9g protein, 0.3g salt

• 25g mixed unsalted nuts.

Tuna and cucumber bites

Serves 1 – 186 kcals, 5.3g fat, 0.7g sat fat, 7.2g carbs, 4.9g sugar, 2.3g fibre, 27.7g protein, 0.9g salt

• Cut 200g of cucumber into thick chunks. Mix together 100g drained tuna, 1 tbsp sweetcorn and 10g light mayonnaise and spoon a little of the tuna mix on each cucumber round.

Apple and peanut butter rings

Serves 1 – 203 kcals, 11.3g fat, 2.6g sat fat, 19.7g carbs, 15.3g sugar, 2.6g fibre, 5.3g protein, 0.1g salt

• 1 medium apple, cored and cut into rings, topped with 12g reduced fat peanut butter, 10g chopped mixed nuts and 5g dark chocolate chips.