Healthy eating ideas

Breakfast  Back to top

• Skimmed or semi-skimmed milk with wholegrain breakfast cereal
• Sliced fresh fruit or berries with low-fat yoghurt  
• Boiled, poached or scrambled eggs with wholemeal toast
• A bagel with mashed banana
• A homemade smoothie, made by adding blended fruit to some fresh fruit juice and low-fat yoghurt
• Porridge with dried fruit and low-fat milk
• A Sunday ‘grill-up’ rather than a fry-up

Lunch    Back to top

• Homemade vegetable soup with a wholemeal bread roll
• Baked beans on toast
• A baked potato with tinned tuna in spring water, served with sweetcorn or low-fat coleslaw
• Wholemeal pitta bread with salad and cold lean meat
• Pilchards, sardines or mackerel on toast
• A fresh homemade tuna, egg or cold meat sandwich made with wholemeal bread and salad
• A cheap lunch made using leftovers from a healthy dinner

Dinner   Back to top

• Vegetable curry with low-fat sauce
• Pasta with a tomato sauce and side salad
• Salmon steak with lemon juice, served with potatoes and vegetables
• Chicken breast with boiled rice and a side salad
• Tuna pasta with salad
• Turkey breast kebabs with pitta bread and salad
• Lean beef casserole with potatoes and vegetables
   

Snacks Back to top

• Fresh fruit
• A tasty, healthy snack of seeds, mixed nuts and berries, which can be bought in bulk from a health food shop to save money
• Oatcakes with cherry tomatoes
• Fresh carrots or celery sticks dipped into low-fat hummus or salsa
• A handful of raisins or other dried fruit
• Homemade plain popcorn
• A few olives, pickles or gherkins as a savoury snack

We have more tips for eating healthily in our section on diet and cancer|.