Snack swaps and healthy food on the go

SNACKS that are easy to grab such as crisps, biscuits, sweets and chocolates can often be high in salt, fat and sugar — adding lots of calories and, while they may give you a short energy boost, can leave you feeling unsatisfied.

So having healthier snacks to hand, already prepared in the fridge, can help keep making healthier choices much easier.

■ RAW veggies to munch on, such as carrot or cucumber sticks, cherry tomatoes, pickles, peppers, or roasted butternut squash cut into chips.

■ POTS of hummus and/or low-fat yoghurt (stir through some herbs or spices for an extra hit of flavour) to dip into.

■ COOKED and cooled chicken drumsticks with the skin removed, lean turkey slices, hard boiled eggs, or a snack-sized portion of cheese.

■ A TUB of fresh, chopped fruit kept in the fridge to nibble on if sweet cravings hit can help, too. Chunks of pineapple and melon make for a refreshing tropical mix, or try a mix of berries such as strawberries, raspberries and blueberries.

■ LOW-FAT, low-sugar yoghurt is even tastier piled onto a fresh fruit salad. n for a chocolate fix, lighter options include a few milk chocolate Mikado sticks, a sachet of options instant hot chocolate, or a fun-size chocolate bar.

■ TRY alternating alcoholic drinks with soft drinks or water and choosing lowcalorie mixers when drinking spirits.

PACK A PUNCH WITH QUICK LUNCHES

PREPARING a packed lunch that is both delicious and good for you isn’t as tricky or time-consuming as it might sound.

Plus, it’s a good habit to get into because it can help you maintain a healthy weight and keep your energy levels up, while also contributing to your intake of essential vitamins, minerals and other important nutrients when you’re away from home.

Delicious sandwiches

Choose wholemeal bread, wraps or pittas and add a delicious filling, such as:

■ CHEEKY CHICKEN: seasoned chicken fillets are available in most supermarkets, or make your own, coating chicken in herbs and spices for extra flavour before baking in the oven. Layer a wrap with lettuce and sliced tomato, then add the chicken pieces and a tablespoon of light mayo before rolling up.

■ CHEESY WONDER: Mix grated Cheddar, carrot and a little red onion with fat-free fromage frais for a tangy cheesy- coleslaw style filling.

■ SMOKED SALMON: Mix 40g of smoked salmon trimmings with 4 tablespoons of quark, a sprinkle of chives and a squeeze of lemon juice.

■ OMELETTE WRAP: To make the omelette, lightly beat 1 egg in a large measuring jug and season to taste. Pour the egg mixture into a non-stick pan and tilt it to cover the bottom. Cook until the edges turn golden, then loosen with a palette knife and slide on to greaseproof paper.

Wrap the omelette around a tasty filling such as sauteed peppers, mushrooms and onions.

Noodles on the go

You can make an easy, yet satisfying, noodle dish, by adding some grated carrot, chopped courgette, spring onions, mushrooms and frozen peas to a flask or jar with a lid.

Top with softened noodles, a crumbled vegetable or beef stock cube, 1 teaspoon of miso paste and soy sauce.

Add leftover chicken or prawns if you like. When it comes to lunchtime simply pour over hot water, give it a good stir and eat immediately.

Pasta salad twist

If You’re feeling bored with your usual pasta salad, then try some different grains such as couscous, quinoa, bulgur wheat or pearl barley.

■ CHICKPEA AND BULGAR WHEAT SALAD: Place bulgur wheat in a large saucepan and pour over vegetable stock. Bring to the boil, cover and simmer for 10-15 minutes until tender and most of the liquid has been absorbed. stir in dried apricots, chopped onion, chickpeas and seasoning, and simmer for 2 minutes.

Add halved cherry tomatoes, spring onions, fresh mint and coriander and gently heat through for a further 3-4 minutes. stir in lemon juice and fatfree vinaigrette dressing. serve hot or cold.

■ RICE SALAD: In a big bowl, mix together plenty of chopped peppers, celery, radishes, cucumber and cherry tomatoes. Mix in sweetcorn, red kidney beans and cooked rice. Top with mackerel canned in tomato sauce, if desired.

MAKE LIFE EASY BY GETTING ORGANISED

PLANNING ahead can really help you stay on track. These handy tips will help:

■ DRAW up a meal plan for the week ahead before you write your shopping list, then you’ll know exactly what you need to stock up on.

■ PREPARE meals in advance where possible. for example, make overnight oats for breakfast the night before, or batch cook meals such as curries, chillies and Bolognese.

■ PUTTING leftovers in a microwavable container for the next day’s lunch is a great timesaving habit.

■ START the day with a filling breakfast and be prepared with healthy snacks you can enjoy throughout the day.