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If you are overweight or obese, how concerned are you about your weight?

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Some breakfast tips to try…

1. For a tasty and healthy start to your day it’s good to have breakfast. Aim to base breakfast on starchy foods such as bread, porridge or breakfast cereals.

2. When choosing cereal, try to go for one that contains wholegrains and is lower in sugar and salt. Serve it with semi skimmed or skimmed milk, or low fat yoghurt.

3. Try to fit in some fruit – fresh, frozen, tinned or dried all count towards your 5 portions of fruit and veg a day. Put slices of banana on toast or add chunks of apple, berries or dried fruit to cereal.

4. Wash down your breakfast with a glass (150ml) of 100% fruit juice. This will count as one portion of your fruit and veg.

5. Try making toast with wholemeal or granary bread and use just a small amount of low fat spread (such as margarine) or jam.

6. Porridge oats are cheap and contain vitamins, minerals and fibre. Make porridge with semi skimmed milk or skimmed milk or water. Instead of sugar try adding a few dried apricots or a sliced banana.

It’s great to have breakfast together as a family as it encourages children to eat breakfast and gets the day off to a terrific start!


See below for more advice, videos and tools to help you eat more healthily and lose weight.

Click here to find out about our free and friendly weight management services.

BikesA balanced dietDespite what you see in some diet books and TV programmes, healthy eating can be really straightforward.


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Bikes5 a dayEating plenty of fruit and vegetables doesn’t have to be expensive. There are lots of affordable ways to get your 5 A DAY.


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BikesHow’s your gut? Digestive complaints such as constipation, diarrhoea, heartburn and bloating are very common and usually treatable with lifestyle measures and over-the-counter remedies.


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A smoker's tale (video)Eating well on a budget (video) In this video, dietitian Azmina Govindji gives advice on how to eat healthily on a budget.

Viewing video content in NHS Choices

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BikesHealthy eating self-assessment (tool) Do you really know what eating healthily means? Find out whether you're a healthy eater or could improve your eating patterns. .

If you do not have a version of the Flash Player you can download the free Adobe Flash Player from Adobe Systems Incorporated.


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BikesSupermarket health checker (tool) Use the supermarket health checker tool to cut the sat fat, salt and sugar in your weekly shop. The health checker keeps track of your trolley and suggests healthy swaps based on your favourite items.
Content Supplied by NHS Choices
BikesHealthy eating self-assessment (tool) Do you really know what eating healthily means? Find out whether you're a healthy eater or could improve your eating patterns. .

If you do not have a version of the Flash Player you can download the free Adobe Flash Player from Adobe Systems Incorporated.


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