While the emotional highs and lows of being an English football fan during Euro 2012 may do little for your mental health, it can also be ruinous for your waistline.
While you are glued to the TV for a few weeks following the fortunes of Hodgson's men, here are 10 healthy snacking tips to make sure your diet stays match fit.
Lower-fat dips
Ditch mayonnaise or cream-based dips, which are high in fat. Instead choose healthier options such as reduced-fat hummus and spicy tomato salsa, and serve with vegetable sticks and strips of pitta bread.
Oven-baked crisps
Some brands can still be high in fat if they’ve been fried, so go for oven-baked crisps, which can contain up to 70% less fat. Many crisp manufacturers now offer lower fat and lower salt varieties. As a guide, if the crisps have more than 1.5g of salt per 100g then they are high in salt.
Fresh fruit
Lay out some easy to eat fruit such as apples, grapes, satsumas and strawberries, which are a guilt-free option. For something a little more elaborate, make a fruit salad, served in its juice or with a spoonful of low-fat yoghurt. Find out more about getting your 5 A DAY.
Dried fruit
Dried fruit, such as raisins, prunes, apricots and sultanas are a healthy choice if you want a snack, as they contain fibre and vitamins and counts towards your 5 A DAY.
Homemade plain popcorn
Homemade air-popped, plain popcorn contains fibre, so it’ll help keep you feeling fuller for longer. Twenty-eight grams (1oz) of popcorn contains about 108 calories if air popped, and approximately 146 calories if popped in oil. Avoid adding salt or butter.
Nuts
Nuts are high in fibre, rich in a wide range of vitamins and minerals, and a good source of protein. However, nuts are also high in fat, and dry roasted and salted nuts are very high in salt, so you may want to alternate with other snacks and go for unsalted varieties.
Smoothies
Smoothies and summer seem made for each other. Make a quick smoothie in a blender using your favourite fresh or frozen fruits. If you don’t have a blender, you can just mash softer fruits such as strawberries and bananas.
Barbecues
Euro 2012 is a good excuse to have some friends over to watch a game and fire up the barbecue. Try to choose cuts of meat that are lower in saturated fat, and sausages and burgers that are lower in saturated fat and salt. But take care. Cases of food poisoning double over the summer months, so make sure you know how to keep food safe and cook meat thoroughly. Read our tips on barbecue safety.
Eating out
No time to cook? Heading down to the pub to watch the game? Takeaways can be an easy option, but they don’t have to be an unhealthy one. Check out our tips on making healthier takeaway choices.
Alcohol
Football and beer often go hand-in-hand, and with your mind focused on the game, it can be easy to lose count of how many pints you’ve knocked back. Get more information on safer drinking from our Alcohol section, including how many calories are in your favourite tipple
