Eat too much?

Many of us are eating too much, and not being active enough. That’s why nearly two thirds of the adult population in England is overweight or obese.

Find out how much you should be eating, and how to cut the calories.

The latest research shows that in England over 60% of adults are overweight or obese. That means many of us are eating more than we need, and need to eat less.

Over time, consuming more calories than we need leads to weight gain, and carrying excess weight puts us at greater risk of a whole range of serious health problems

And it’s not just food we need to cut down on: some drinks can also be high in calories.

When we eat and drink more calories than we need, our bodies store the excess as body fat. If this continues over time we become overweight, and can become obese. Being overweight or obese causes an increased risk of type 2 diabetes, heart disease, stroke and some cancers.

Most adults need to lose weight, and to do this they need to eat and drink fewer calories. Combining these changes with increased physical activity is the best way to achieve a healthier weight.

You can find out whether you are a healthy weight by using ourHealthy weight calculator.

How much should you eat?

The amount that you need to eat to maintain your body weight depends on a range of factors, including your size and how physically active you are.

As a guide the average man needs around 2,500 calories a day to maintain a healthy body weight, and the average woman needs around 2,000 calories a day.

Remember, if you are very physically active because of the type of job you do, or you are a professional athlete, you may need more calories than this to maintain a healthy weight. If you do very little physical activity – for example, you are housebound – or if you are overweight or obese, you may need fewer calories.

An important part of a healthy diet is eating the right amount of calories, so that you balance the energy you put into your body with the energy you use.

If you need to lose weight, aim to lose about 0.5-1kg (1-2Ib) a week until you reach a healthy weight for your height. You should be able to lose this amount if you eat and drink about 500 to 600 calories fewer a day than you need.

A healthy diet is not only about eating the right amount. It also means eating a wide range of foods, to ensure you get all the nutrients you need. You can still eat less when following a balanced diet. Learn more about a balanced diet in The eatwell plate.

How much are you eating?

Most of us are eating and drinking more than we need, and we often think we are more active than we actually are, too.

It is estimated that the average person eats around 10% more calories than they need every day. This might not sound much, but over time it will cause significant weight gain.

Foods and drinks that are high in fat or sugar contain lots of calories, and eating or drinking these often or in large amounts can make it easy to have more calories than you need.

If you are overweight or obese, you could be eating over 500 calories more than a person of a healthy weight does every day. So it’s time to think about where your extra calories are coming from, and to make changes to your diet to reduce the number of calories you consume.

It is likely that it’s not just one snack, meal or drink that you need to change: you are likely to be having more calories than you need across the whole day.

As a guide, the average man needs around 2,500 calories a day to maintain a healthy body weight, and the average woman needs around 2,000 calories a day

How you can eat less

You can reduce the number of calories you eat by making healthier choices when it comes to food and drink.

Often, that will mean swapping high fat or high-sugar foods for alternatives that contain fewer calories, or eating these foods in smaller portions or less often.

And it’s not just foods: drinks can be high in calories, too. To consume fewer calories you should choose drinks that are lower in fat and sugar or consume high-calorie drinks less often. Don’t forget alcohol is also high in calories.

As well as choosing foods and drinks lower in fat and sugars, also think about reducing the size of your portions. Research suggests that we tend to eat more when we are served more, even when we don’t need the extra calories.

When serving yourself at home resist filling your plate, and think about if you are really hungry before having an extra helping. When eating out, avoid supersizing or choosing large portions of food or drink.

Knowing the calorie content of different foods and drinks can be useful when it comes to achieving or maintaining a healthy weight. It can help us to keep track of the amount of energy we put into our bodies, and ensure that we are not eating too much.

The calorie content of many foods and drinks is provided on the packaging as part of the nutrition label. You can look at the calorie figure to assess how a particular food or drink fits into your daily intake. Find out more in Understanding calories.

These tips can help you to get started:

  • Swap sugary fizzy drinks for diet versions with low or no calories. Even better, swap some soft drinks for sparkling water with a slice of lemon.
  • Swap the frying pan for the grill when cooking meat, you don’t need to add any oil.
  • Swap creamy or cheesy sauces for tomato or vegetable-based sauces on your pasta, or meat and fish dishes.
  • Choose wholegrains, including wholemeal and wholegrain bread, or wholegrain breakfast cereals. Wholegrain foods contain more fibre and other nutrients, and we digest wholegrain foods more slowly so they can help make us feel fuller for longer.
  • Swap a cake or biscuits for a currant bun, or some malt loaf, plain or with reduced-fat spread.
  • Read food labels: they can help you choose foods that are lower in calories, as well as lower in saturated fat and sugars.
  • Alcohol is also high in calories, so cutting down could help you control your weight.

Get more active

If you are overweight or obese, you should combine eating fewer calories with more physical activity in order to gradually lose weight and help you to keep the weight off.

Adults should do at least 150 minutes of moderate-intensity aerobic activity a week. Moderate-intensity activity means an activity that causes your heart rate to rise, and you to break a sweat: for example, fast walking or cycling.

You can split the 150 minutes into 30 minutes on five days of the week, and split that 30 minutes into sessions of at least 10 minutes. Physical activity can help you to achieve a healthy weight, and brings a range of other important health benefits.

After getting active, remember not to reward yourself with a treat that is high in calories. If you feel hungry from your activity try to choose foods or drinks that are lower in calories but still filling.

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Anja’s Budget Tips

Track Your Income and Expenses

  1. 1

    Determine your overall income. Are you on a fixed salary where you know for certain how much you’re taking home each week? Are you a freelancer whose salary varies each month? Having a rough idea of how much money you can expect to earn is key in creating a successful budget.

  2. 2

    Identify how you’re spending money. What are the bills that you have to pay every month? Do you go out to dinner with friends every Friday night or go to the movies once a week? Looking at where your money is going will give you a better handle on tracking it.

  3. 3

    Add up the amounts of your regular expenses and subtract it from your paycheck amount. Do you get a negative number? If so, you are living way beyond your means. If you have money leftover, split that money up into a few groups:

    • Flex money. This should be about 10-20% of your (pay check – regular expenses). It’s for if something you need to pay for turns out to be slightly more expensive than you anticipated. This can happen with utilities, if gas prices suddenly go up or you get a flat tire.
    • Savings. Ideally, this should be about 30% of your paycheck, although even 10% (if you do it consistently) is pretty good. Build up enough savings for an emergency fund (about 4-6 times your regular expenses), then start saving money to invest.
    • Spending money. This is whatever is leftover after you subtract flex money and savings money. It’s what you’d spend on things like clothes, eating out or other fun activities. If you start to cry when you realize how little fun money you have, then you need to learn How to Reduce Your Expenses.

Creating Your Budget

  1. 1

    Set budget and financial goals. These should be short-term and long-term. Short-term goals include not spending more than a certain amount of money every month or saving a few hundred dollars every month. Long-term goals include being able to put down a mortgage payment on a home or a car. Make sure you have something to be working towards to help stay on track with your budget.

  2. 2

    Make a list of what you need to pay for. These include essentials like rent, electricity and heat. Make these of paramount importance in your budget.

  3. 3

    Use software. If you have personal finance software programs like Quicken or Microsoft Money, they have built-in budget making tools that can help customize your budget.

Maintaining Your Budget

  1. 1

    Don’t go over budget. It sounds fairly obvious, but it’s easy to go over budget even when you have one in place. Be mindful of your spending habits and what your money is going towards.

  2. 2

    Keep a journal. In the early stages of keeping a budget, it might be helpful to keep a daily journal of your spending habits. Write out what you spend money on each day. Keep an eye for repeated purchases which might be easily avoidable, like a trip to Starbucks for coffee every morning.

  3. 3

    Don’t count on windfalls. Don’t factor in potential sources of revenue such as year-end bonuses or tax refunds. You only want to include guaranteed money into your budget.

  4. 4

    Leave your debit/credit card at home. When you’re out for the night, it’s very easy (and tempting) to leave your debit or credit card at the bar and ring up a tab. Don’t! This is a very easy way to ring up a high bill that will set you way off budget.

  5. 5

    Take your money out for the week at once. If you only want to spend $250 each week, go to the ATM on Monday and take it all out then. Once you run out of the money for the week, that’s it.

More Ways to Stay on Your Budget

  1. 1

    Know the difference between luxuries and necessities. Determine what the have-to’s in your budget are versus the want-to’s. Make the necessities your highest priority in the budget and if there’s money left over, indulge in things like going out or shopping.

  2. 2

    Reduce larger expenses. These are often the most unpleasant, but most effective ways to stay within a budget. If you take an annual vacation, consider staying home this year. If you smoke, look at ways you could quit.

  3. 3

    Cut your taxes. This usually means taking better advantage of itemized deductions when you file your taxes every year.

  4. 4

    Appeal your home assessment. If you’re a homeowner and have sufficient evidence, you might be able to cut your real estate taxes by challenging the value that a home assessor puts on your property.

  5. 5

    Staying ahead of inflation. Over time, inflation raises the cost of living. A three percent rise in prices annually doubles the cost of everything within 24 years. If your income starts to rise, don’t start spending it on luxuries until you’ve made sure that you can stay ahead of inflation.

Sample Budget

Paycheck: $2600.00

  • Regular Expenses:
    • Rent $1100
    • Cell phone $45
    • Food $200
    • Cards $125.00
    • Utilities $150.00
    • Loan $150.00
    • Car $385.00
    • Gas $80.00


    • Total – $2235
  • $2600 – $2235 (regular expenses) = $365
  • $365 – $36.5 (flex money, 10% of pay check – regular expenses) = $328.50
  • $328.50 – $130 (savings, 5% of paycheck) = $198.5
    • The $198.50 is money you can do whatever you want with until your next paycheck
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Anja’s 10 ways to save on food

Food prices are skyrocketing due to the introduction of biofuels, high regular fuel prices, inflation, and other events outside of our control. For many people, the food budget is becoming the most expensive part of the household living costs. This list is to help people who don’t want to suffer these prices so they can put their hard earnt cash in to more productive areas. This list is in no particular order – using all or just one or two of the tips here should help you save money – substantially in many cases.


Make a list


When you are shopping for food, it is important that you make a list – this will help you to avoid buying things that you do not need. The highest cost of shopping is almost always the unexpected extras that you don’t really need. Making a list also helps you to realize just how much food you are buying – you would be surprised how much “deadwood” you can cut out. This is particularly effective when used in conjunction with item 6 and 8.



Stop using recipes

Cl Recipe 1

Cooking from recipes is great if you are not the most confident cook, but if you force yourself to experiment with food, you can use up all the bits and pieces left over in the refrigerator and cupboards that might otherwise just sit there and spoil. If you try to empty your cupboards between shopping you will save a fortune – in some cases you will find that you can skip a whole week of shopping. When you are trying to save money you have to give up the idea of luxury meals every day.


Shop online


When I shop online with a list (see item 10), my grocery bill is more than halved. Supermarkets are designed by specialists who know how to convince you to buy things you don’t want. Every item is placed in such a way that it will entice you. The supermarkets have become incredibly good at this (as is evidenced by my half price shopping bill when I don’t go to the store). You usually save so much money that the small delivery fee charged by some online shopping stores is worth paying. Make sure to follow tip 10 and buy only what it is on your list – nothing more.


Keep leftovers


Supermarkets have a tendency to package items in odd numbers – such as packs of 3 steaks when you only want 2. This can work to your advantage – buy the 3 pack, cook it all, and save one piece for lunch the next day. This is true of all leftovers – they can either be reheated and eaten the next day, frozen for later use, or recycled in another meal (when you cook leftovers it is called rechaufe). Left over chicken from a roast can be turned in to a hearty chicken soup, left over cooked meat can be ground (minced) and made in to a pie filling, the list is endless. Just remember (item 9) that recipes are not going to help you to cook with leftovers – you need to just dive in and give it a try.


Make a core menu

Menu Food Large

It is a good idea to make a core menu for the week – a menu that doesn’t change from week to week. This may include things like sausages and mashed potato, fried chicken, caesar salad, etc. By adding 5 regular meals you can control the cost of your shopping, and as time goes on you can learn ways to make shortcuts and save more money. Furthermore, one large bag of potatoes can be used up in 2 weeks instead of half a bag sitting around spoiling. Use your extra two days to add a special meal – something that changes every week so you don’t get bored with your meals.


Buy in bulk


Buying in bulk is almost always cheaper than buying small portions. It is important to remember, however, that this is not an effective shopping tool if you are buying bulk items that you don’t normally use. Bulk shopping should be reserved to the items that you use regularly and in large quantities. For example, if you bake your own bread you should buy the largest sack of flower you can – but if you never bake your own bread you should not buy bulk flour. This seems like an obvious point, but a lot of people get so enthusiastic about the savings that they buy unnecessary goods.


Buy store brands

Img 0269

Not only are store brand goods almost always cheaper, but often they contain the very same food as a label brand. This is true not just of food but also clothing. It is definitely not worth paying twice the price just for a fancy label when the quality of the goods are identical. We certainly wouldn’t buy a Lada with a mercedes logo on it for twice the price as a Lada with the Lada logo. Why do it with food?


Cook from scratch

Picture 2-29

Cooking from scratch is one of the best ways to save money in shopping. Pre-packaged and pre-cooked meals are expensive – every step in the process of turning raw food in to prepared food adds more to the price. This is true of cuts of meat as well – chicken with the skin and bones intact costs a lot less than skinned boned chicken breasts. For the 2 minutes work you save when buying pre-cut meat it is hardly worth paying a premium price. Cooking from scratch will not only save you money, it will make you healthier as your food will not contain preservatives and chemicals. Also, you can quite often cook a meal from scratch in the same time as it takes to open and heat a pre-made meal.


Use Coupons

Coupons Grocery Shopping

Coupons are an excellent way to save money. Some shops use loss leaders- this is when they sell goods at cost or less than cost. The aim of loss leaders is to draw customers in to the store. Take advantage of this and shop at a few different places – buying only coupon items. You will be amazed how much money you can save. But be warned – just like bulk buying – do not buy items you do not need just because they are so inexpensive. You are not saving any money when you buy something you don’t need.


Buy local produce

Hollywood Farmers Market Bounty.Preview

Buying local produce will always be cheaper than transported goods because you are not paying transportation costs, and it is these costs which are growing the most rapidly at present. Furthermore, you get to build up a good relationship with members of your local community and get the freshest fruit and vegetables. This also means that you are eating seasonal produce and not something that has been frozen for a year before it hits the shops. Why pay twice the price for last year’s apples when you can get apples that have just come off the tree?

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Anja’s Tips

Eight tips for healthy eating

Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best. It can be simple, too. Just follow these eight tips to get started.

The two keys to a healthy diet are:

  • Eat the right number of calories for how active you are, so that you balance the energy you consume with the energy you use. If you eat or drink too much, you’ll put on weight. If you eat too little you’ll lose weight. The average man needs around 2,500 calories a day. The average woman needs 2,000 calories. Most adults are eating more calories than they need, and should eat fewer calories.
  • Eat a wide range of foods to ensure that you’re getting a balanced diet and that your body is receiving all the nutrients it needs.

Get started

The eatwell plate

  • To help you get the right balance of the five main food groups, take a look at the eatwell plate (PDF, 120kb)
  • To maintain a healthy diet, the eatwell plate shows you how much of what you eat should come from each food group

These practical tips cover the basics of healthy eating, and can help you make healthier choices:

  1. Base your meals on starchy foods
    Starchy foods include potatoes, cereals, pasta, rice and bread. Choose wholegrain varieties when you can: they contain more fibre, and can make you feel full for longer. Starchy foods should make up around one third of the foods you eat.
    Most of us should eat more starchy foods: try to include at least one starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram they contain fewer than half the calories of fat. Learn more in Starchy foods.
  2. Eat lots of fruit and veg
    It’s recommended that we eat at least five portions of different types of fruit and veg a day. It’s easier than it sounds. A glass of 100% unsweetened fruit juice can count as one portion, and vegetables cooked into dishes also count. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for some dried fruit? Learn more in 5 A DAY.
  3. Eat more fish
    Fish is a good source of protein and contains many vitamins and minerals. Aim for at least two portions a week, including at least one portion of oily fish. Oily fish is high in omega-3 fats, which may help to prevent heart disease. You can choose from fresh, frozen and canned; but remember that canned and smoked fish can be high in salt. Oily fish include salmon, mackerel, trout, herring, fresh tuna, sardines and pilchards. Non-oily fish include haddock, plaice, coley, cod, tinned tuna, skate and hake. Anyone who regularly eats a lot of fish should try to choose as wide a variety as possible.
  4. Cut down on saturated fat and sugar
    We all need some fat in our diet. But it’s important to pay attention to the amount and type of fat we’re eating. There are two main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease. Saturated fat is found in many foods, such as hard cheese, cakes, biscuits, sausages, cream, butter, lard and pies. Try to cut down, and choose foods that contain unsaturated rather than saturated fats, such as vegetable oils, oily fish and avocados. For a healthier choice, use a just a small amount of vegetable oil or reduced fat spread instead of butter, lard or ghee. When you’re having meat, choose lean cuts and cut off any visible fat. Learn more, and get tips on cutting down, inEat less saturated fat.

    Most people in the UK eat and drink too much sugar. Sugary foods and drinks, including alcoholic drinks, are often high in calories, and could contribute to weight gain. They can also cause tooth decay, especially if eaten between meals. Cut down on sugary fizzy drinks, alcoholic drinks, cakes, biscuits and pastries, which contain added sugars: this is the kind of sugar we should be cutting down on rather than sugars that are found naturally in foods such as fruit and milk. Food labels can help: use them to check how much sugar foods contain. More than 15g of sugar per 100g means that the food is high in sugar. Learn more in Sugars.

  5. Eat less salt
    Even if you don’t add salt to your food, you may still be eating too much. About three-quarters of the salt we eat is already in the food we buy, such as breakfast cereals, soups, breads and sauces. Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke. Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt. Adults and children over 11 should eat no more than 6g of salt a day. Younger children should have even less. Learn more in Salt: the facts.
  6. Get active and be a healthy weight
    Eating a healthy, balanced diet plays an important part in maintaining a healthy weight, which is an important part of overall good health. Being overweight or obese can led to health conditions such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health. Check whether you’re a healthy weight by using our Healthy weight calculator. Most adults need to lose weight, and need to eat fewer calories in order to do this. If you’re trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet will help: aim to cut down on foods that are high in fat and sugar, and eat plenty of fruit and vegetables. Don’t forget that alcohol is also high in calories, so cutting down can help you to control your weight. You can find information and advice to help inLose weight. If you’re underweight, see Underweight adults. If you’re worried about your weight, ask your GP or a dietitian for advice.

    Physical activity can help you to maintain weight loss or be a healthy weight. Being active doesn’t have to mean hours at the gym: you can find ways to fit more activity into your daily life. For example, try getting off the bus one stop early on the way home from work, and walking. Being physically active may help reduce the risk of heart disease, stroke and type 2 diabetes. For more ideas, seeGet active your way. After getting active, remember not to reward yourself with a treat that is high in calories. If you feel hungry after activity choose foods or drinks that are lower in calories but still filling.

  7. Don’t get thirsty
    We need to drink about 1.2 litres of fluid every day to stop us getting dehydrated. This is in addition to the fluid we get from the food we eat. All non-alcoholic drinks count, but water, milk and fruit juices are the most healthy. Try to avoid sugary soft and fizzy drinks that are high in added sugars and can be high in calories and bad for teeth. When the weather is warm, or when we get active, we may need more. Learn more in Drinks.
  8. Don’t skip breakfast
    Some people skip breakfast because they think it will help them lose weight. In fact, research shows that eating breakfast can help people control their weight. A healthy breakfast is an important part of a balanced diet, and provides some of the vitamins and minerals we need for good health. Wholemeal cereal, with fruit sliced over the top is a tasty and nutritious breakfast.
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Recipe of the Week

Here is a delicious, warming soup recipe which I hope you will love as much as I did!

I’ve used sheep’s milk yoghurt in this recipe (as a garnish), but you’re welcome to use any other yoghurt you like instead. To make the yoghurt a bit more probiotic, you could mix in a bit of milk kefir into the yoghurt before adding it on top of the soup. I also added fresh mint and coriander on top as well as fresh chilli

Recipe: Veggie-Rich Lentil Soup with Sheep’s Milk Yoghurt & Herbs

Recipe info/allergen info: This recipe is gluten-free, and can be dairy-free if coconut oil is used instead of butter and if yoghurt is discarded. This recipe is vegetarian and vegan-friendly (if no butter or yoghurt are used).

Makes: 2-4 bowls of soup depending on size


  • 1 purple onion, peeled and chopped
  • 1 large clove of garlic, peeled and finely chopped
  • 1 tsp. coconut oil/butter
  • spices: 1 tbsp. curry powder, 1 tsp. sweet paprika powder, 1 tsp. cumin powder & 1 tsp. salt
  • 2 carrots, chopped and ends cut off
  • 1/2 green capsicum, chopped into cubes (seeds discarded)
  • 1 zucchini, chopped and end discarded
  • ~ 1 handful long green beans, chopped and ends cut off
  • 2 tbsp. tomato paste
  • 1 C. dried red lentils
  • 1 can (~240g) french/green/puy lentils, drained and rinsed (you can use dried lentils, they will just need to be soaked for a few hours beforehand)
  • ~4.5 C water
  • Per each person: 1 or 2 leaves (or more) of swiss chard, torn
  • To serve (per each person): a dollop of sheep’s milk yoghurt, some fresh mint, coriander, a bit of olive oil
  • salt and pepper to taste

How to:

  1. First prepare all the veggies as indicated above. If using dried french lentils, they are best soaked a few hours before cooking.
  2. Heat the oil of choice and cook the onion and garlic on low heat. Then add the spices, salt, the rest of the veggies (carrots, green capsicum, zucchini, green beans).
  3. Stir in the tomato paste, the dried red lentils and the french lentils and water. Note: I measured the water by eye; it was about 4.5 C. water. I added enough water so that it was a thick soup rather than a broth-y type soup. So adjust the water how you like.
  4. Cook the soup with a lid on for around 1-1.5 hours, or until everything is soft.
  5. Towards the end of cooking, stir in enough swiss chard for each person you are cooking for. Then top each bowl of soup with the sheep’s milk yoghurt, fresh mint & coriander, a dash of extra virgin olive oil.
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Healthy dinner recipe

For many of us dinner is typically the major meal of the day. It can feel overwhelming to come home from work and still need to prepare a meal for yourself and your family. Thankfully, there are a number of ways to make cooking dinner at home quick, easy, tasty, and fun.

First, you can think of the time as an activity that brings the family together. Get the kids involved in helping prepare the meal. They can do things like washing and tearing up vegetables and measuring out ingredients.

Chop vegetables ahead of time over the weekend or on a night when you have more time and energy. Store them in containers in the fridge and use them as needed.

Use a crockpot so that meals are ready when you get home. You can eat right away and use the time after dinner to do other things or plan for tomorrow’s meals.

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5 healthy breakfasts

A good breakfast can help give you the energy you need to face the day. There is some evidence to suggest that eating breakfast can help people control their weight. 

Some people skip breakfast because they think it will help them lose weight, but skipping meals is not good for you, because you can miss out on essential nutrients.

A healthy breakfast provides some of the vitamins and minerals you need for good health.

So why not choose one of these five delicious breakfasts and add a glass of fruit juice for a healthy start to the day?

1. Porridge made with semi-skimmed milk topped with a selection of dried fruits

Oats are a good source of insoluble fibre and may help to reduce the amount of cholesterol in the blood. Oats also release energy slowly, making you feel fuller for longer. A tablespoon of dried fruit (30g) your 5 a Day.

2. Muesli, fresh fruit and low-fat yoghurt

Fruit that is added to your muesli counts towards your fruit and veg 5 a Day. Low-fat yoghurt provides calcium, protein and is low in fat, making this a healthier way to start the day.

3. Wholegrain breakfast cereal with semi-skimmed milk

Wholegrain breakfast cereals are a good source of fibre, which can make you feel fuller for longer. Choose a breakfast cereal that has been fortified with vitamins and minerals.

4. Boiled egg with wholemeal toast and low-fat spread

Eggs are a good choice as part of a healthy balanced diet. They are a good source of protein, minerals and vitamins A, D and riboflavin. Wholemeal bread contains B vitamins, vitamin E, fibre and a wide range of minerals. White bread also contains a range of vitamins and minerals, but it has less fibre than wholegrain, wholemeal or brown bread.

5. Grilled mushrooms and tomatoes on a wholegrain bagel

Grilling mushrooms and tomatoes is a quick and healthier way to cook. Mushrooms and tomatoes count towards one of your 5 a Day. Wholegrain bagels contain B vitamins, vitamin E, fibre and a wide range of minerals

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