• Aim to always add lots of colour to your food with plenty of fresh and cooked vegetables and salads.

• Focus on protein and fibre in your snacks for fullness and satisfacti­on.

• Listen to your hunger and try to only eat when truly physically hungry. Try to eat snacks that are already pre-portioned.

• Stick to volume-dense snacks with a high-water and high-fibre content and lower kilojoules.

• If you graze a lot and are not very active, reduce the size of your main meals by 30 to 50 per cent. Alternativ­ely, you could aim for two balanced main meals rather than three a day.

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