Making some healthier choices at breakfast time can help you and your family stay full until your next meal

• Wholegrain versions of starchy foods, such as cereals and bread, are good choices as they are higher in fibre
• Porridge oats are a healthy breakfast option. Cooking with a lower fat dairy (or dairy alternative) product instead of buttermilk or full fat milk is a healthier choice
• One small glass (150ml) of fruit juice can only count as one of your five a day, as it is high in sugar

Adding some fruit, such as banana or berries to cereal, can help you and your family reach your 5 a day.

• Cooked breakfast items, like bacon and sausages, can be high in fat and salt
• Rather than frying, cooking techniques such as grilling, boiling and poaching can reduce the fat content of your food
• Adding some vegetables, such as grilled tomatoes or mushrooms, can fill up your plate and help you meet your 5 a day
• If choosing jam or other sweet spreads or sauces, remember that these are high in sugar. Spreading thinly may stop you or your children having too much
• If you have a cup of tea or coffee with your breakfast swapping to lower fat milk (semi skimmed, 1% or skimmed) is a healthier option
• Adding less sugar to hot drinks over time, or swapping your sugar for a sweetener is another healthy tip