Food on the run ...

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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

Ages and stages

• Pregnancy
• Babies
• Children
• Teens
• Men
• Women
• Older people
• Men's health

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