Welcome to Healthy Dudley. This is the new public health website.


Breakfast is often called ‘the most important meal of the day’, and for good reason. As the name suggests, breakfast breaks the overnight fasting period. Getting the best start to the day by having a good breakfast is an important part of being healthy. Eating breakfast gives us the energy we need until lunchtime and can help to cut-down on snacking throughout the morning. But many of us are missing out, choosing breakfast options that are high in sugar or fat, or not having anything at all.

Good breakfast foods

The following foods are all great ingredients for a healthy breakfast.

  • Fruit and vegetables: all fruit and vegetables that are fresh, tinned, dried, frozen or in juice form are good for you. (Just be careful of things like tinned peaches in syrup as these are higher in sugar than those in their own juice.)
  • Starchy foods: bread (especially wholemeal), rice and cereals (especially wholegrain) that are lower-sugar and lower-salt.
  • Milk and dairy: cheese, low-fat yoghurt and lower-fat milk.
  • Non-dairy protein: meat, fish, eggs, beans and unsalted nuts.

Quick and easy breakfast ideas include:

Beans on toast

Banana on toast

Cooked tomatoes on toast

Cooked mushrooms on toast

Egg (scrambled, boiled, poached) on toast

Bagel with banana and berries

Pancake with berries and yoghurt

Fruit and yoghurt smoothie


Lower sugar, wholegrain cereals, such as porridge, bran-flakes, no added sugar muesli, shredded wholegrains – sweeten with dried, fresh or frozen fruit

Go easy on breakfast spreads that are high in fat, sugar and salt – e.g. jams and butter. We can get away with spreading on less than we think!

For more healthy breakfast ideas visit Breakfast recipes.