Week 5 - Snacking, breakfast, hunger scale

Confident You Programme
‘Eat when hungry, stop when full listen to your hunger cues’


Snacks keep our energy levels up, provide a range of nutrients and can keep our hunger at bay. Snacks can be healthy if you choose the right type of snack and keep an eye on the quantity.

Some snacks can be high in saturated fat, sugar and salt so choose wisely and choose a variety of snacks from the different food groups e.g. fruit and vegetables.

Do you find you are regularly snacking on crisps and chocolates? Here are our strategies to help with your snacking urges:

  • Carry a healthy snack with you such as fruits/small amount of nuts
  • At home in the fridge keep carrot batons, cucumber/celery sticks, cherry tomatoes these are healthier to snack on
  • Keep a fruit bowl where it is easily accessible
  • Try boiled eggs
  • Before snacking ask yourself are you snacking because you are hungry or because the food is just there
  • Keep junk foods out of sight

For some snack inspiration check out BBC Good Food healthy snack recipes

Examples of snack swaps
Snack swaps - saturated fat
Snack swaps - sugar
Snack swaps - salt

Will skipping breakfast make me lose weight?

Reseach suggests people who eat breakfast tend to eat less during the day.

A healthier way of losing weight is by having a healthy balanced diet, reducing the calories you take in and increasing your physical activity.

Here are some tips on how to achieve this:

  • Set realistic goals that will help you make positive changes with your diet and physical activity
  • Make the changes part of your routine
  • Aim to lose weight at a steady rate – about 0.5Kg – 1kg per week – until you reach a healthy body mass index (BMI)
  • Remember fad diets are unlikely to work in the long term as the changes involved are difficult to maintain

When we have breakfast at the start of the day, we are providing fuel for the body with nutrition and try to aim for healthier choices.

For healthy breakfast recipe options take a look at NHS healthy breakfasts

Hunger and fullness scale

The hunger and fullness scale can be a useful tool to identify your level of hunger. It gives us a chance to stop and think about our hunger levels and how we can respond to it.

Take a look at the video on the right from Food Insight to help you tune in with your hunger cues.


  1. To swap an unhealthy snack for a healthier one
  2. Try a new healthy breakfast recipe