Food on the run ...

If you're rushing about but want to top up your energy levels, you can still have something healthy.

Here are some ideas for quick and healthy snacks that taste great at any time of day.

Quick snacks

• toasted peanut butter and banana sandwich
• small bag of dried fruit and nuts
• instant hot oats zapped in the microwave
• fruit smoothie – you could make your own by blending a small glass of juice with a carton of flavoured yoghurt and a banana – or for a cooler option, whiz together with a few ice cubes or a scoop of ice cream instead of the yoghurt
• fruit loaf
• bowl of wholegrain breakfast cereal – try to go for one that is also low in sugar and salt – with a sliced banana and ice-cold semi-skimmed milk
• flavoured milk – make your own using semi-skimmed, 1% fat or skimmed milk
• carton of low-fat yoghurt or rice pudding
• cereal bars – compare labels to choose one that is lower in fat, saturated fat, sugars and salt
• can of fruit in juice

And for something more substantial

• French stick pizza – take a chunk of French bread, add a couple of spoons of chopped tomatoes or tomato pure, top with canned sweetcorn (or any veg ' you choose) and grated cheese – grill and enjoy
• filled tortilla wraps – take a tortilla (zap in the microwave for 10 secs), top with salsa and guacamole dips, chopped cucumber, and cooked chicken for a scrumptious snack big enough to keep you going until tea time
• beans on toast
• chunky oven chips (these have less fat and calories than thin versions) and beans
• pitta strips and dips – one to share with friends – grill strips of pitta bread (watch they don't burn) and then dip into spicy salsa, low-fat houmous or tzatziki