Making some healthier choices at breakfast time can help you 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

• 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 such as chocolate spread or syrup, remember that these are high in sugar. Spreading as thinly as possible may stop you 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