Your healthy British breakfast

Sometimes cereal just won’t do. But don’t feel guilty when you tuck into a big breakfast – a few tweaks can make it a super start to the day

Eggs

The upside: Eggs are protein-rich and the slimmer's friend - a study in the International Journal of Obesity last year found that eating two eggs for breakfast, as part of a reduced-calorie diet, helps adults lose more weight than those having a bagel breakfast of equal calories. Earlier research showed that people who ate eggs for breakfast felt more satisfied and ate fewer calories at the next meal.
The downside: Two fried eggs can contain up to a quarter of your daily saturated fat limit.
Top swap: 2 fried eggs (214 calories, 16.7g fat) for 2 boiled (148 calories, 10.8g fat)

Bacon

The upside: Lean cuts aren't that calorific, and if you choose a reduced-salt version they needn't be too high in blood pressure-raising sodium. It's a source of protein, which fills you up, and also supplies B vitamins, important for energy and a healthy nervous system. Opt for back, not streaky, and trim well.
The downside: Even reduced-salt bacon is quite high in sodium so you'll need to watch your salt intake for the rest of the day, as it can lead to high blood pressure. Keep it as an occasional treat, as bacon is classified as a processed meat, which we should try to cut down on to reduce our cancer risk.
Top swap: 4 rashers of streaky bacon (244 calories, 19.2g fat) for 3 of trimmed back bacon (162 calories, 9.2g fat)

Sausages
The upside: If low-fat, they aren't the dietary demons you'd think and can be high in valuable protein, with only moderate amounts of salt. Check labels and look for those with more than 80 per cent meat and less than 15g (ideally 5g) fat per 100g.
The downside: Some can be high in all the wrong things - salt, calories and saturated fat, so again, check labels. Grill rather than fry.
Top swap: 2 grilled Wall's Thick
Pork Sausages (254 calories, 16.9g fat) for 2 Sainsbury's Be Good to Yourself Sausages (140 calories, 2.6g fat)

Tomatoes
The upside: Tomatoes are a great source of lycopene, thought to protect against cancer and heart disease. Cooking them increases the lycopene you absorb. One medium tomato counts as one five-a-day portion.
The downside: None, unless you fry them in lots of butter. Grilled is much better.
Top swap: 1 fried tomato (80 calories, 6.2g fat) for 1 grilled (20 calories, 0.3g fat)

Mushrooms
The upside: Fantastically low in calories (if grilled or poached), and a rich source of B vitamins and minerals. Two to three tablespoons counts as one five-a-day portion.
The downside: None, unless you fry them.
Top swap: 80g fried mushrooms (126 calories, 13g fat) for 80g grilled (20 calories, 0.8g fat)

No-go zone

It's best to avoid these completely:
Fried bread High in calories and usually made with white bread, which doesn't fill you up. Opt for a couple of slices of fibre-rich wholemeal toast instead.
Black pudding Not just packed with calories, saturated fat and salt, it's impossible to find a reduced-fat version. 

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