Skip breakfast then drink dinner? Discover the smart way to fix bad food habits.

Nutritionists would call a three-margarita meal a no-no. We call it the highlight of our week. Lots of so-called food faux pas - eating until you're stuffed, skipping breakfast to save time - are things we need to do once in a while to survive.

Sure, unhealthy eating habits can cause everything from weight gain to sluggishness, but the good news is that with minimal effort, you can make up for most not-so-good food decisions. Put these damage-control strategies to work and feel free to stop saying, "Ugh, I can't believe I did that!"


Your car is your dining room
With a schedule tighter than Posh's skinny jeans, time behind the wheel may be the only chance you get to eat. Problem is, you can inhale an entire day's worth of kilojoules, fat and sugar in one drive-through run.

Make-up session: Fill your glove box with snacks that will make you feel full fast. Nuts are great because their healthy fats/protein combination satisfies with just a handful. Fill some snap-lock bags with small serves to eat on the run. Energy bars also make good portable meals for ravenous road warriors. A 21g Milo Energy Bar, with just 350kJ, is a good option. If you must stop for food, head to the nearest supermarket and pick up a salad, some fruit or a can of tuna in spring water.


You drink dinner
It's the perfect way to celebrate Friday, but you could end up downing a flood of empty kilojoules.

Make-up session: If you're planning to party, watch what you eat during the day. Teresa Cutter, our food expert, says, "Make sure you eat something with quality protein to fill you up and some low GI carbs for energy."

A good option is tuna and salad on a wholegrain roll. Cutter also advises, "Keep your body hydrated during the day by drinking about two to three litres of water."

Before going out, eat a fibre-rich snack such as fruit, and yoghurt for protein. This will slow alcohol absorption, and keep you from ordering a mound of nachos before the barman brings your change. The best choices include spirits with diet cola (about 260kJ per serve), white or red wine (around 340 to 430kJ per 120ml glass), and light beer (440kJ per bottle). Cut kilojoules in half by alternating each alcoholic drink with a glass of water.


You pack it in till it hurts
That whole "savour just one bite" advice makes you roll your eyes as you dig into your third piece of a co-worker's birthday cake. Occasional gluttony has its place, but an all-you-can-eat-all-the-time attitude can cause indigestion, acid reflux and bloating.

Make-up session: Stuff yourself with foods that contain fewer kilojoules per bite. These tend to have a higher water and fibre content, so they fill you up quicker.

Gorge on: broth-based soups, vegetable salads (carrots, cucumbers, celery, lettuce, tomatoes, green beans), gazpacho, low-fat yoghurt or cottage cheese, apples and pears, wholegrain cereals with low-fat milk, seafood and lean, grilled meats (such as chicken or turkey). Avoid heavy foods like pasta, chips and dense breads.


You're never not eating
For you, chewing is like breathing. And since you probably lose track of what you've eaten, all that munching can add up.

Make-up session: Your problem is more about fidgeting than eating. Drink tea or sparkling mineral water as a kilojoule-free way to keep your hands and mouth occupied between meals. When liquid won't do, choose healthy snacks that require some work - with pistachios, pumpkin seeds and sunflower seeds, you'll spend more time cracking shells than eating. Stockpile other pudge-free goodies that you can eat in individual pieces, like low-fat, air-popped popcorn or dried wasabi peas.

What's your worst food habit? Leave a comment below 'fessing up your snacking slip-ups, then feel free to leave your leave your diet disasters behind.