3.30pm Eat for energy

A well-timed snack gives you the energy to power through the afternoon, but avoid high-sugar, fast-release foods. ‘Smoothies are a great snack to have at this time, but can be high in sugar, depending on what you put in them,’ reveals dietitian Sophie Medlin (citydietitians.co.uk). ‘Choose two vegetables and one fruit, and then add some protein, such as yogurt.’