3 GREAT WAYS TO START THE DAY

Oats soaked in unsweetened milk (or milkalternative) topped with fruit

1 2 3

Small glass (150ml) of fruit smoothie containing high-protein yogurt and seeds

Wholegrain toast with scrambled tofu

CHOCOLATE & SWEET POTATO BROWNIES

Makes 16 Takes 40 mins plus cooling Cost per serve 25p

CLEVER SWAP Make this gluten-free by using gluten-free oat bran.

1 medium sweet potato (about 250g), peeled and cut into 2cm chunks 95g classic 74% dark chocolate, chopped

40ml light olive oil

2 medium eggs

85g low-fat natural yogurt

100g light muscovado sugar

60g medjool dates, pitted and chopped

1½ tsp vanilla extract

25g cocoa powder

½ tsp baking powder

60g oat bran

40g ground almonds

25g whole skin-on almonds, chopped

1 Preheat the oven to gas 4, 180°C, fan 160°C, and line a 20cm square baking tin. Put the sweet potato in a heatproof bowl with 1 tbsp water, cover and microwave on high for 3 mins* until soft. If it’s not, continue to cook in 30-sec bursts until completely soft. Drain, then transfer to a food processor and blitz to a purée, or mash by hand. Spread over a plate to cool quickly.

2 Put the chocolate in a heatproof bowl over a pan of barely simmering water, stirring occasionally until just melted. Remove from the heat and set aside for 10 mins to cool slightly.

3 Return the sweet potato to the food processor and add the oil, eggs, yogurt, sugar, dates and vanilla; blitz until smooth. Gradually add the cooled chocolate, whizzing until incorporated.

4 Transfer the mixture to a large mixing bowl. Sift over the cocoa and baking powder, then fold in the oat bran, ground and whole almonds, and a pinch of salt until just combined.

5 Spoon into the prepared tin and bake for 20-25 mins until set but still a little soft in the middle. Leave to cool in the tin for 10 mins; transfer to a wire rack. Leave to cool for a few more mins before cutting into squares. They will keep for 2-3 days in an airtight container. Each brownie contains

Breakfast Club

‘When you sleep you’re in a state of fasting, so you need to refuel and rehydrate when you wake up. This helps control appetite as it means that sugar cravings are less likely to happen and you’re more likely to focus and concentrate better,’ says Jasmine. The above breakfast ideas are good sources of protein and fibre, which are great for refuelling.

of the reference intake. See page 9.

Carbohydrate 16g Protein 4g Fibre 3g

Source of vitamin A, which supports the maintenance of normal skin

ADD A LITTLE PROTEIN e-

Like fibre, it takes the digestive system longer to break down protein, compared to carbohydratebased foods, so try adding more to your diet. Bulk out your next curry with a tin of beans, crack an egg onto pizzas, or stir Greek yogurt into porridge.

Sugar Rush

‘Some foods that are ultraprocessed (for example, sugary drinks, cakes and oven pizzas) can actually increase your appetite,’ says Jasmine. ‘The temporary feeling of fullness you get after consuming these kinds of foods causes a high peak in your blood sugar, followed by a steep decline that makes you feel very low in energy. This can cause hunger-inducing hormones to be sent to the brain to encourage you to eat again.’

Lifestyle tips

If you think you have an unusually big appetite, look at your diet. ‘Are you having 2 portions of fruit and at least 3 portions of vegetables across the day?’ asks Jasmine. ‘Or are your meals, snacks and drinks largely from ultraprocessed food sources?’ Appetite can also be stimulated by stress and anxiety, so think if there’s something else in your life that could be triggering it.