Our body needs energy to get through the day and this energy (calories or kilojoules) comes from the food we eat. 

It's important to eat balanced meals and healthy snacks throughout the day to help maintain energy levels.  Starving yourself is just false economy if you think it's going to help you cut calories.

In fact it ends up tricking your body into preserving the little energy it's working on which may cause your metabolism to slow down.

This in turn may lead to your body actually needing fewer calories to function – your body is literally switched into famine mode.

To prevent hunger pangs between meals and an over-indulgence at mealtimes, spread your food intake over five to six smaller meals and snacks, rather than eating three large meals a day. This is particularly important in the evening to prevent a ravenous appetite and an all too full stomach, particularly as your are generally expending less energy than you have during the day. As well, cutting down on meal size and watching portions will help manage your total energy intake throughout the day.

Breaking your overnight fast (i.e. eating breakfast) is one of the most important dietary rules to help maintain energy and kick-start your metabolism. Eating breakfast is like refuelling the car before a long trip (your last meal may not have been for over 12 hours ago). Breakfast fuel also provides essential vitamins and minerals and hopefully a good dose of fibre, particularly if your meal is grain-based. The carbohydrates from grain-based foods are like spark plugs, recharging your batteries providing the body with its preferred fuel source. Skipping breakfast in the morning will also result in you struggling to make up for missed nutrients later in the day.

At breakfast aim to include:
• Wholegrain breads and cereals to provide longer lasting energy and to keep your bowels in good working order
• Drink plenty of fluids – aim for at least 1 litre a day, preferably water
• A low fat dairy food to help maintain bone strength
• Fresh or canned fruit to help boost vitamin and mineral intake
• Take time to enjoy your meal rather than rushing out the door!