The Perfect Day of Eating: Evening

3:30 to 4 pm: Afternoon Snack

Welcome to the witching hour. Almost everyone needs to snack between lunch and dinner. For a fibre-protein mix, try a small tub of yoghurt (the lactose helps with sweet cravings) and a handful of cereal. Have a banana with a tablespoon of peanut or almond butter.

6 to 7 pm: Walk or Work Out

If you didn’t walk in the morning, now is a good time to squeeze in some exercise. It’s also smart to try to include walking in your commute. If you drive to work, pick a far-away parking spot. If you take a train or bus, hop off a stop earlier than your usual and walk the rest of the way.

7:30 pm: Dinner

Start off this meal with soup. Studies show that people who do end up eating less overall. Have a cup of a low-fat, broth-based variety, such as minestrone or miso. Follow up the soup with a protein- and fibre-based meal such as salmon with steamed vegetables or pasta with vegetables and pine nuts.

Click here to find out how to end the day on the right note