1. Baked beans drizzled with Worcestershire sauce on grainy toast with a little   chopped avocado and a glass of apple juice. Baked beans, avocados and grains   release their energy slowly so if you eat this two hours before going out you   won?t be starving when you get there. Adding Worcestershire sauce helps because   its natural acidity slows down digestion of the beans. This means you won't   feel the effects of alcohol so quickly and are less inclined to have another   drink quickly. This meal will also help prevent the natural fall in blood sugar   levels caused by alcohol (which leads to many hangover symptoms such as nausea   and cold sweats). You still need to eat something else during the evening such   as pasta. Apple juice keeps you hydrated and contains vitamin C, which is often   depleted by heavy drinking.

2. Lamb chop with sweet potato wedges and peas, probiotic yogurt and a glass   of water. If you eat this at 2pm, it'll still be curbing your hunger and helping   to slow alcohol absorption by the time you have your first drink at 6pm. Lamb   is rich in protein, which fills you up, and sweet potatoes release energy slowly.   They are a good source of zinc and vitamin A respectively. Both are essential   for a healthy immune system and are depleted by too much alcohol. Probiotic   yogurt might counteract morning-after bowel problems caused by binge-drinking.
  Hangover cure: Large whole meal bagel filled with smoked salmon, tomato and   full-fat cream cheese

3. Large whole meal 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. 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. Canned rice pudding with sliced mango and a cup of tea. This is a good option   if you're short of time. While a glass of milk is the ­traditional pre-night-out   drink it lines the stomach and prevents alcohol from irritating it, rice pudding   is more substantial and will fill you up. Add some sliced mango and you'll be   topping up vitamins C, A and B. Contrary to popular opinion, tea doesn't dehydrate   so it's fine to have a cup before a night out.

5. 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. 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 fiber.

6. Scrambled eggs on rye bread with a glass of one per cent 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. Rye   bread is a slower releasing sort, giving steadier blood sugar levels than white   or whole meal 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.