Eating breakfast out of the home might happen when you're in a rush, after the school run, staying away from home, or if you fancy a change or a treat.
Whether you're grabbing breakfast on the go or eating out, it’s still possible to make healthy choices. Here are some tips:
- cooked breakfasts and filled rolls, fried foods, sausage rolls, pasties, croissants and pastries can be high in fat, sugar and salt and are best chosen less often
- if you usually choose a cooked breakfast, going for a veggie option can be a healthier choice. These are often lower in saturated fat than breakfasts with red or processed meats like bacon or sausages. Even if it’s not an option on the menu, some restaurants or cafes will be happy to poach or scramble eggs instead of fry
- you can also ask for meat items to be grilled rather than fried
- a starchy food, such as porridge or low sugar granola, will keep you feeling fuller for longer
- smoothies and smoothie bowls are a good choice to get one of your 5 a day, but these can be high in free sugar. To increase your fibre intake, you could try low fat, plain yogurt with fruit
- fruit juice and smoothies do count towards your five a day, but these should be unsweetened and limited to one small glass (150ml) per day
- if choosing jam or other sweet spreads, remember these are high in sugar. Spreading thinly may stop you or your children having too much