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• Fish – in addition to other health benefits fish is more satisfying than other animal proteins. Include a few fish meals a week in your diet. 

• Vegetables – high in fibre and low in energy density, vegetables and salads are the key to losing weight and still feeling full. Ensure half of your plate includes vegies and salads.

• Fruit makes a perfect snack or dessert, satisfying sweet cravings without the fat and extra calories. High fibre and water content gives it low energy density and most fruit is low GI.

• Legumes are perfect to add to meals if you want to feel full. High in soluble fibre, a good source of protein and low GI. Add to soups and salads or substitute for meat in casseroles.

• Wholegrains such as grainy breads, oats, barley, cracked wheat and quinoa are rich in fibre and have a low GI, filling you up for longer