Breakfast makeover

Solution: Eat at home. Try one poached egg (44 calories and 3g of fat), two slices of brown toast (100 calories, 1g of fat) and one teaspoon of reduced fat spread (110 calories, 2g of fat). If you simply must order fast food first thing in the morning, skip the cheese and meat on your breakfast sandwich and save around 200 calories and 18g of fat. Order skimmed milk or orange juice and your breakfast now is not only lower in fat, but contains more healthy vitamins and minerals.

Solution: Choose a high-fibre, low-sugar cereal that's packed with vitamins. You won't even need to take a multivitamin supplement if you choose a fruit and fibre powerhouse like this:

• Medium bowl of muesli
• Skimmed milk
• One apple

(211 calories, 2g of fat and 4g of fibre)

• Two rashers of streaky bacon, one fried egg, one fried tomato and one slice of toast with butter gives you 370 calories and 23g of fat.
• One poached egg, two grilled pork sausages, one portion of baked beans and one slice of buttered toast contains 379 calories and 22g fat.