You can't go wrong with an apple. A healthy, low fat, low calorie food, an apple is packed with fibre and vitamins and counts as one of your five fruit and vegetables a day.
And, according to a recent study, an apple a day can actually keep other calories at bay. If you eat an apple fifteen minutes before a main meal, you'll consume 190 calories less than you would have otherwise. Also, solid fruit fills you up more than fruit juice, despite having less calories, so stick to an actual apple instead of the juice (which comes in at 100 calories per 200ml glass).
Calorie count: 55
Bananas are fairly calorific as far as fruit is concerned, but they do not contain fat, sodium or cholesterol. They are fantastic for energy, as no other fruit contains more digestible carbohydrates.
Bananas are also said to boost metabolism and elevate your mood. Not only that, they're high in resistant starch, which is a type of fibre that makes you feel full. Just remember to put it at the top of your bag and eat before it goes black and gets squished.
Calorie count: 95 (small banana) 125 (large banana).
A glass of wine
A couple of glasses of wine contains the same amount of calories as a slice of chocolate cake, and has no nutritional value. Watch out for gu- busting bar snacks too; a bag of pork scratchings contains a whopping 607 calories, 411 from fat alone. Yikes.
Calorie count: 510 (bottle of red) 555 (bottle of white). 120 calories (medium glass of red) 120 calories (medium glass of white).
Unless you're mixing up a bizarre hangover cure after all that wine you put away, chances are you won’t fancy a raw egg. But if you did eat one, a raw egg would contain 85 calories.
The calories in an egg also vary from the white to the egg yolk. The egg white contains 12 calories per egg, while the yolk contains 54 calories. So, if you’re counting calories, avoid the yolk and eat the white only.
Calorie count: 140 (large scrambled egg with milk), 74 (large poached egg), 80 (boiled egg), 120 (fried egg).
A cup of tea
A teabag in hot water = zero calories. What's not to love? The only way you can make a cup of tea a calorie counter’s nightmare is by what you put in it. Lashings of sugar and whole milk or cream will add unnecessary calories to your brew.
Another bonus to drinking tea (without the sugar and milk) is that it contains caffeine, which increases metabolism and helps burn calories for those Bourbon Creams you can't resist when you put the kettle on.
Calorie count: 30 (tea plus one tsp sugar and one tsp milk), 15 (tea plus two tsp milk).
A jacket potato
Don't be fooled into thinking that a jacket potato is the healthy option on the lunch menu. At 160 calories, it is OK on its own, but once you dollop butter and a fistful of cheese on the top, you may as well have a portion of chips! A jacket potato with a small knob of butter and 100g of cheese plus beans will actually amount to almost half of your required daily calorie intake.
If you do opt for a jacket potato, choose low fat toppings like cottage cheese, which will be 350 calories in total, or a portion of tuna with low-fat mayonnaise which tots up to around 370 calories.
Calorie count: 600 (jacket potato plus small knob of butter and 100g cheese), 800 (butter, cheese and beans).
A shot of vodka
Vodka is said to be a slimming tipple because if you drink it with calorie-free mixers and lime, you can have two and still be consuming less calories than is in a small glass of wine.
If you prefer to drink cocktails containing vodka, watch out for the calorie content in fruit juice. Most cocktails come in at around 250 calories per drink, but if you choose a Bloody Mary, you’ll only be taking in 140 calories because tomato juice has less sugar content than fruit juice. Be careful of flavoured vodkas – depending on the brand, each shot can be between 60 and 100 calories.
Calorie count: 55 for a shot
A Mars bar
A Mars a day helps you work, rest and… put on a lot of weight. You'd need to walk for over an hour to burn off a 58g bar alone - sounding less appealing now?
And if your hand slipped at the sweet counter and you bought a king size one by mistake and gobbled the whole thing up yourself, you’d be eating a hefty 425 calories, which is almost a quarter of your required daily calorie intake when you're not trying to lose weight.
If you do indulge in a Mars, don’t be tempted to have it deep-fried from the chip shop. A battered bar contains over 500 calories and has been dubbed a 'heart attack on a plate'.
Calorie count: 260 (for a 58g bar).
A pint of lager
Ever wondered why so many men have an unsightly potbelly bursting open their shirt buttons? The answer may very well lie in the calories contained in the nation's favourite drink – a pint of lager.
In just one pint of lager, there’s the same number of calories as in a slice of pizza. In two pints there’s the equivalent amount calories to a full glass of single cream. If yo'’re a lager drinker, stick to half pints so you drink one pint over a longer period, and choose light beers that are less calorific.
Calorie count: 280 per pint