Q&A - Week of July 21, 2025

Question: How much milk should I be drinking in a day?

Answer: A splash of milk in tea or coffee is absolutely fine, as is milk used in cooking. In addition to that, aim for no more than one glass of milk or one milky coffee (like a latte or cappuccino) a day. This helps keep your intake balanced and supports your progress with weight loss, especially if you're also including other dairy or milk alternatives throughout the day.

Question: Can I plan an after dinner healthy snack to have directly after my dinner? So more about meeting the ‘want’ over the ‘need’. I’m thinking of fruit & Greek Yoghurt or crackers & cheese.

Answer: It’s absolutely fine to plan an after-dinner snack, especially if it helps you feel more satisfied and avoid mindless picking later. Before reaching for it, take a moment to check in with your hunger and fullness cues: “Am I actually still hungry, or is this more about habit, comfort, or a craving?”

If you're genuinely hungry, something like fruit with Greek yoghurt or a small portion of crackers and cheese can be a great, balanced choice. But if it’s more of a want than a need, it can be helpful to explore other ways to meet that emotional need - like journaling, a short walk, a cup of herbal tea, or even some gentle breathing or meditation.

Noticing the difference between physical hunger and emotional hunger is a powerful part of long-term change. See the Shift Your Mindset training on Hunger & Fullness here.