3. Large wholemeal bagel filled with smoked salmon, tomato and full-fat cream cheese. Followed by a banana and large glass of orange juice.
‘This is an ideal snack before a night out,’ says nutritionist Carina Norris. ‘It’s high in potassium, which helps balance fluid levels that can take a hammering during drinking — alcohol is a diuretic, so the body loses more fluid than it takes in.
‘Just this once, normal, low-fat rules can go out the window because the protein and especially the fat from the salmon and soft cheese help slow the rate of digestion, preventing blood sugar levels from dropping too slowly (a common effect of a hangover).
‘The banana, tomato and juice will also top up levels of vitamins B and C, vital for energy and the immune system.’
4. Vegetable and lentil soup and a milkshake with skimmed milk, banana and a teaspoon of honey.
‘Soup with lentils or pulses is stomach filling, satisfying and packed with slow-release carbohydrates — a combination that will help ensure your stomach won’t be empty (so you won’t feel drunk so quickly) and preventing your blood sugar levels dropping,’ says Sian Porter, of the British Dietetic Association.
‘Also, alcohol depletes levels of vitamin A, but chopping, blending and cooking carrots and tomatoes increases absorption of beta-carotene, which the body then turns into vitamin A. The milkshake provides filling protein and fibre.’
5. Scrambled eggs on rye bread with a glass of one percent fat milk.
‘This large afternoon snack will provide a good balance of slow release carbohydrates and protein to help keep blood sugar levels stable through the evening,’ says nutritionist Fiona Hunter.
‘Rye bread is a slower releasing sort, giving steadier blood sugar levels than white or wholemeal. Eggs and milk supply a wealth of vitamins and minerals including B vitamins, so you are bolstered against the nutrient-draining effects of excessive alcohol.’