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Make this smoothie in a blender.

1 small banana, broken into chunks

1 peach, pitted and coarsely chopped

4 strawberries, washed and hulled, or use frozen strawberries

6 ice cubes

4¼-oz bottle raspberry drinking yogurt

¼ cup frozen low-fat vanilla yogurt

Blend the fruit in a blender with the ice cubes until smooth. Pour in the drinking yogurt and blend well. Pour into long glasses and add a scoop of vanilla yogurt to each glass.

Shop-bought alternatives:

²/₃ cup unsweetened ready-packed carrot juice

1 small can V8

⅔ cup sugar- and additive-free fruit smoothie

SNACKS

When it comes to your mid-afternoon snack, we’ve left it up to you to choose from the list below, depending on how hungry you are and what you fancy. Each snack is approximately 100 calories.

1 cracker and 1 teaspoon peanut butter

any piece of fruit (see the list on page 32 for suggestions if you’re stuck in a Granny Smith rut!)

20 almonds

8 dried apricots

4oz pot low-fat yogurt and a small banana

a palmful of sunflower and pumpkin seeds

2 rice cakes topped with cottage cheese

half a small avocado filled with salsa

2 squares milk chocolate (Well, we are all human!)

SATISFYING SOUPS

Both these soups are filling and tasty and they’ll provide your body with some of the essential nutrients it requires. Your daily soup should be taken pre-dinner, as this will fill you up and help stabilize blood sugar levels specifically when they may be starting to wane. This means you should feel more energized, less hungry, and less likely to overeat at your evening meal.