Sometimes you just need a snack! It's far better to be prepared and have the right ingredients, so that a nutritious snack is readily available than reach for the forbidden few. Those in the know will tell you - that means anything that is processed and has added sugar!

• A plain sugar-free yogurt with added sliced banana, or cup of berries, topped with 5-6 raw almonds

• 2 Ryvita crackers thinly spread with hummous or low fat peanut butter

• Oat crackers (3-4) with low fat cottage or cream cheese and smoked salmon

• Sliced green apple and a teaspoon of peanut butter- spread on the apple slices

• Hot oatmeal (made with water and no sugar) swirled with applesauce, or chopped strawberries

• Sliced boiled egg on oat crackers or Ryvita