Eat little and often

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Nuts, seeds and dried fruit
Eat breakfast, lunch and dinner every day with three snacks, one mid-morning, one mid-afternoon and one late afternoon.

This may seem like a lot of food, but by eating so regularly, you'll be less hungry and won't want to eat loads at each sitting.

The eating plan doesn't set out exact amounts to eat, as it's trying to train you to listen to your body about what it needs and when.

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This said, be sensible about how much you're having. Use side plates rather than the normal dinner plates for your three main meals.

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