Skip breakfast and you're more likely to crave food mid-morning. Researchers at the US National Weight Loss Registry - a database of people who've lost 30lb or more and kept it off - found that those who ate breakfast were better at losing weight. If you've eaten breakfast but are still hungry mid-morning, try one of these:

• Latte made with skimmed milk and two almond biscotti - 180 cals

• 4 large dried apricots and six walnuts - 215 cals

• Half a bagel with 25g low-fat cream cheese - 158 cals

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Sluggish in the afternoon? The body's internal clock goes through peaks and troughs during the 24-hour cycle. The energy slump we tend to experience mid-afternoon is a natural part of this process, but can leave us vulnerable to unhealthy snacking as we try to give ourselves a quick energy boost. Substitute these instead:

• Half a reduced-fat blueberry muffin - 153 cals

•  Strawberry and banana smoothie (250ml) - 135 cals

• Two slices of malt loaf with low-fat spread -  243 cals

• 20g Green & Black's Maya Gold chocolate - 110 cals

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Out for dinner but hungry at 5.30? If you don't eat anything, chances are you'll really go to town later. Skip the nibbles (and maybe have just two courses) and you can enjoy a healthy snack now, knowing you're not piling on the pounds. Ideal choices are:

• Four sesame seed breadsticks with 30g reduced-fat hummus 163cals

• Small portion of mixed vegetable crudités and tomato salsa dip - 90 cals

• Small portion of spinach salad with low-fat dressing and pumpkin and sesame seeds - 148 cals

• 100g low-fat cottage cheese and a sliced apple - 141 cals

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It's a familiar scenario: the full feeling from dinner has worn off, you've settled down in front of the TV and you get the munchies. In this situation - when you're also distracted by what you're watching - it's easy to lose track of how many calories you're consuming, so go for snacks you can eat slowly and savour. Opt for one of these:

• Two oatcakes with 25g Brie and a small bunch of grapes - 212 cals

• 25g bowl salted popcorn - 115 cals

• Small portion of mixed berries with 2tbsp fat-free fromage frais - 88 cals

• Hot chocolate made with skimmed milk - 104 cals

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Food such as milk and turkey contains tryptophan, which helps the body to produce the sleep-promoting hormone melatonin. It's best to avoid food that contains caffeine, such as chocolate and coffee, and food in the amino acid tyramine group (found in bacon, cheese, ham and tomatoes), which causes the release of substances that stimulate the brain. Snacks that won't keep you up are:

• 100g low-fat Greek yogurt, 1tsp honey and a sprinkling of roasted chopped almonds - 138 cals

• 40g bowl porridge made with skimmed milk - 200 cals

 • A small banana with low-fat yogurt - 175 cals

 • An open turkey sandwich (wholemeal bread) - 165 cals

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Best bedtime drinks

Your first priority after exercise is to rehydrate, so drink plenty of water. But you may also need to replace the glycogen lost from the muscles, and fitness experts advise that the best time to do this is during the hour after you've finished. You need food and fluids that are high in carbohydrates, so it's good news that your body burns calories at a faster rate than usual for several hours after taking vigorous aerobic exercise. Try these replenishers:

• 40g bowl sugar-free muesli with skimmed milk 140cals

• A small banana blended with a small pot of low-fat yogurt and 100ml skimmed milk 210cals  

• A small baked potato, 40g tomato salsa and 1tbsp fat-free fromage frais 214cals

• Small wholemeal pitta with tuna and salad 180cals

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