The Perfect Day of Eating: Mid-morning

9 am: Water

You know you’re supposed to have multiple glasses a day. But it's better to sip a little water all day long than to chug a giant glass when you suddenly feel parched.

10 am: Stretch and Walk

Walk to a colleague's desk instead of shooting off an email or take the stairs when you head to another floor in your office building.

10:30 to 11 am: Small Snack

Eat every 3 to 4 hours to maintain energy and avoid big mealtime binges. For fibre and protein, try an apple with a string cheese or a handful of nuts (especially if you skipped them at breakfast). Or try yoghurt with some berries.

Click here to find out our experts' recommendation for the perfect lunch