ü  Minimise your intake of sugars and carbohydrates that contain fast-releasing energy. These foods include white refined versions of bread, pasta, cakes and biscuits. Replace with foods which are slow releasing or low GL (see below).

ü  Avoid eating most of your energy intake in just the one meal, never skip meals and avoid long gaps without eating. Aim to spread your food intake equally throughout the day including a snack or meal every 3 to 4 hours.

ü  Avoid meals which are heavily carb laden such as white pasta and sauce. Instead balance your meals and snacks so they include some slow-releasing carbs such as whole-meal pasta, some lean protein such as meat, fish or pulses and some healthy essential fats such as the poly-unsaturated fats found in nuts, seeds and oily varieties of fish.

Here are our delicious trimming meal and snack solutions:

Start the day with a bowl of wholegrain cereal or porridge topped with a portion of seasonal fruit, a dollop of low fat bio yogurt and a sprinkle of seeds. If you prefer toast make sure its whole-grain and topped with protein-packed seed or nut butter (low sugar versions).

Mid morning swap your regular cappuccino for a glass of skimmed milk or soya milk with two Nairn's Mixed Berry biscuits.

Enjoy a tasty lunch of Chalice's olive tapenade with a mixed variety of vegetable crudités or Nairn's Oatcakes. Alternatively spread the tapenade inside a wholemeal pitta and fill with a Greek inspired salad of lettuce, cherry tomatoes and feta cheese or make an open sandwich with a slice of rye bread spread with tapenade and topped with salad and flakes of salmon, mackerel or trout.

The afternoon is a classic time for an energy slump which often leads us to make the wrong food selection. Beat that energy crash by snacking at 3pm - choose a cup of green tea with some unsalted nuts or seeds or a pack of low fat Nairn's Oat Bakes - the tastier and healthier crisp alternative!

All too often we tend to overeat in the evening, one way or another our resolve vanishes and we end up vowing that tomorrow will be different. If this sounds familiar fear not - make sure you include some lean protein such as chicken or fish along-with low GL carbs. Ideally choose a portion of protein about the size of the palm of your hand and combine with low GL options such as our Maharani rice. Then simply add a large salad or 2-3 different veggies to make up your important 5 a day.

If you like to finish your meal with something sweet choose fresh fruit combined with a handful of seeds or try our Snapz apple crisps which come in such a variety of flavours you'll never get bored!