Cultural eating habits have altered to encourage almost permanent snacking. Our waist-lines are bearing the brunt of the advertising onslaught, and many people are caving in under the temptation of seemingly endless delicious snacking possibilities. We can make a stand and snack sensibly to keep ourselves energized, and of a healthy weight, but first we have to accept the first rule of snacking; our snacks need to be small. We have been led to believe that a packet of crisps that would happily fit in a bucket is an acceptably-sized snack (and almost necessary for TV watching); however a true snack is closer to something of the size that would neatly snuggle into your cupped hand. Over-consumption of the healthiest snacks will still lead to weight gain.

The second rule of snacking is: be prepared. If you have things close at hand you will always be in a strong position, avoiding hunger pangs, temptations, or having to buy anything in a garage on a car journey. So this week, here are some snack essentials for your shopping list; clear out the problem foods from your desks, glove boxes and cupboards, and re-stock with better healthier snacks.

Stuff for the fridge;