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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.

Nutritionist Emma White (ANutr), MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.