While you might think coffee and sugary snacks are getting you through the day, they could be damaging your health over the long term.

Caffeine can have numerous negative health effects, says Lynn Gaudet, a registered dietitian with Optimal Health Inc. in Moncton, N.B. They can include mood swings, anxiety and increased heart rate and blood pressure. Adults should not exceed 400 milligrams of caffeine per day, which works out to about three 240-millilitre (eight-ounce) coffees.

As well, Gaudet says, snacks high in sugar, fat or sodium should be considered as “sometimes food” — that is, foods you eat only once or twice a week.

On Monday, we discussed ways of getting through the midday slump. Here are more ways to get unhealthy snack habits under control:

> Break down your goals
If you are a big consumer of coffee and unhealthy snacks, you have to move gradually in cutting down.

Set a long-term goal, Gaudet suggests, and break your progress toward that goal into smaller, short-term goals.

For example, if you drink five large cups of coffee per day, you might set a short-term goal to bring it down to four.

Try to keep your short-term goals to two or three, so you don’t feel overwhelmed.

> Set regular meal times
Eat at regular intervals to cut back on cravings for a quick sugar rush.

Skipping a meal will usually give you a feeling of intense hunger, Gaudet says, and you will be tempted to reach for a quick, often unhealthy snack. It’s important to start the day with a healthy, balanced breakfast, and that you go no more than three to four hours without eating.

> Check your surroundings
Take a look around the office. Replace your stash of unhealthy snacks with nutritious options, such as fruit.

“Keep unhealthy foods out of sight in order to have them out of mind,” Gaudet says. “[If] you have fruit and you have sugary stuff, it’s natural that you’re going to go for the sugar.”

> Drink water
Sometimes, we mistake thirst for hunger, Gaudet says. Next time you feel a craving for a sugary snack, drink a glass of water and wait 10 to 15 minutes before deciding whether you’re actually hungry.

> Trick yourself
If you think you can’t make it through the afternoon without a fifth cup of coffee, play a few tricks on yourself.

Make the fifth coffee a decaf, Gaudet suggests. Or, make a weaker brew to help you cut back.