Last night, as I was cutting out puppy shaped sandwiches for Chloe's playdate (yes really, I am Martha Stewart) I gave thought to exactly what I'd eaten all day. Whilst Chloe was having a gourmet picnic of wholewheat honey sandwiches, chopped avocado, wild Alaskan fish sticks, organic green peas and strawberries, my diet had been far less interesting. If only my Mum was still making me painstakingly perfect meals, healthy eating would be so much easier.

Instead, I started my day with wholegrain cereal and the world's most expensive blackberries. I had an apple and some almonds mid morning and a salmon salad for lunch. I then had six small ginger snap cookies mid-afternoon. Oops, what went wrong? The answer: the healthy snack supply had run dry and I was hit by temptation in Market Place. The solution? Never, ever let the healthy snack supply run dry!

This time last week I suggested you keep a food diary to help you assess your eating habits. So many people think they eat a healthy diet and yet when they see it all on paper, realise that's far from the truth. Taking the time to write it all down gives you time to take note of what you are putting into your body on a daily basis. Remember, you are what you eat, so here's hoping you're not 90% fried chicken and mac n cheese.

For those of you that kept a diary, good on you. Now take a detailed look through it and see where you fall down. Here's what to look out for:

Skipping meals

This should be one of the seven deadly sins. Skipping meals has been conclusively proven not to reduce the number of calories a person eats in one day. Even if you skip meals early on, research shows that you will unconsciously compensate by eating larger portions, or snacking on junk later on. Skipping meals can also lead to periods of low blood sugar, which people often respond to by reaching for stimulants and a fast releasing sugary snack. Cup of coffee and a muffin anyone?

SOLUTION: Most people benefit from eating little and often throughout the day. Eating breakfast is critical and as well as eating lunch and dinner, I find that most people benefit from eating a small, healthy mid-morning and mid-afternoon snack too. This means that nutrients are trickled in to your body as and when you need them, giving you sustained energy release and satisfying hunger.

Snacking on junk

Are you snacking on Cheez-Its at your desk? Reaching for candy or working your way through a supply of 100-calorie snack packs? 100-calorie snacks may limit your calorie intake, but do they actually provide you with beneficial nutrients? Remember that the food you eat doesn't only have the purpose of satisfying your hunger, but serves to nourish your body with essential nutrients too.

SOLUTION: Instead of snacking on junk, try the Kashi TLC granola bars or fresh fruit with a few unsalted nuts. Whole grain crackers with hummus or avocado are also delicious, as is plain yoghurt with a little agave syrup to sweeten it. If you absolutely have to have something of the chip/cracker variety, try the Kashi Country Cheddar Tasty Little Crackers. They have less than half the fat of Cheez-Its, a fraction of the saturated fat, are lower in sodium and contain all natural ingredients. In contrast, Cheez-Its contain the dubious TBHQ – an artificial antioxidant with carcinogenic properties/associations.

Drinking sodas, fruit punch or undiluted juices

I've said this a million times, but sugary drinks are one of the primary reasons we struggle with obesity in this country. Yes we want thirst quenching drinks in hot weather, but one small bottle of Sunkist alone contains up to 21 teaspoons of sugar. Would you put that in your tea or coffee? Even 100% fruit juice contains a huge amount of natural sugars and artificial sweeteners can have bad side effects, so be careful. Cumulatively, these drinks can pile on the pounds as excess sugar in our diets can ultimately be stored as fat in the body.

SOLUTION: Get out of the habit of buying sodas for home, work or in the car. Instead drink plain water. This will help to keep you well hydrated, prevent constipation and help flush toxins through your system. You can liven up the water monotony by diluting a small amount of 100% juice (e.g. 3oz) with still or sparkling water. If necessary, gradually increase the dilution so that your sweet tooth can readjust. As a word of encouragement, note that I used to really struggle to drink enough water. I didn't find it thirst quenching, thought it was boring and frequently forgot about it. I also used to have headaches and skin problems. When I forced myself into the water habit, these problems faded and I'm now addicted to my eight glasses a day. Establishing the habit is the hard part, the maintenance is easy!

Forgetting your five-a day

Eating five servings of fruit and vegetables daily is one of the most important steps you can ever take to look after your health. They are rich in the fibre that lowers bad LDL cholesterol and full of heart protective and immune boosting nutrients. You can easily find portion size guidelines online – for example at www.5aday.nhs.uk. Remember it's not enough to eat five different types, you need to have the right portion sizes too!

SOLUTION: This one's easy. Instead of snacking on junk, snack on fruit and vegetables e.g. carrot sticks with hummus or an apple with some almonds. It's easy to add chopped fruit to cereal in the morning too. Fresh or frozen produce is fine, but do try and avoid tinned which tends to have lost much of its nutritional value.

Eating refined food

White bread, white rice, white pasta, sugary cereals and all baked goods made with normal white flour are a no-no. They break down to sugars in the body far too quickly, disrupting blood sugar. They have also been stripped of much of their nutritional value – including vitamins, minerals and fibre.

SOLUTION: Switching to whole grain is easy. Look for whole grain (not wholemeal or simply "wheat" flour) on the label or just take a closer look at what you are buying. If it contains whole grain you will be able to see the whole grain! Many people worry they won't like brown rice, but it actually has a really great nutty flavour. The Lundberg brand is especially good.

Eating bad fat

It's simple, bad saturated fat clogs arteries and causes weight gain. In addition, weight gain can lead to type 2 diabetes. Bad fats can also block the uptake of good fats in the body, and as good fats reduce inflammation, nurture the nervous system, balance hormones and contribute to healthy skin and hair, that's not good. Every time you eat fried food, baked goods, fatty cuts of red meat, bacon, sausages, full fat dairy or chocolate, you are eating bad saturated fat. And be honest with yourself, how often is that?

SOLUTION: I know it can be hard to reduce fat, but some of these changes can be easy. Switch to low-fat, organic dairy products, eat more chicken/fish than red meat and have healthy snacks instead of chips. Bake or grill instead of frying and add flavour and moisture using marinades and salsas instead. If you are eating take out, then skip the fried options and dishes swirling in oily, buttery or creamy sauces.

The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns BA Hons, Dip ION is a fully qualified Nutritional Therapist trained by the Institute for Optimum Nutrition in the U.K. Please note that she is not a Registered Dietician. She can be contacted at nourishbda@gmail.com