Breakfast

Sprinkle berries instead of sugar

Instead of sprinkling sugar on your cereal or porridge, try adding a handful of fresh
or frozen berries. Berries will not only add sweetness but also fibre, vitamins and phytonutrients. Adds 1 of your 5 a day

Breakfast

Swap a fried breakfast for a healthier full English

If you love a traditional English breakfast,  simply swap the fried egg, bacon, sausages and beans for a poached egg, grilled lean bacon, tomatoes and mushrooms, with reduced sugar and salt baked beans. This will reduce the saturated fat, calories, sugar and salt intake. This will save you over 300 calories and more than 10g saturated fat

Breakfast

Swap fruit juices for whole fruit

No matter how much fruit juice you drink over a 150ml serving, it only counts as one of your 5 a day. Fruit sugars are less damaging to teeth when they're contained within the whole food, in juice the sugars are released during the juicing process. Try adding a variety of different fruits for 5 a day goodness. Different coloured fruits provide different nutrients so eat a rainbow

Breakfast

Swap your sugary breakfast cereal for a no added sugar muesli

Swapping for muesli will help you start the day with a nutrient boost from the variety of wholegrains, nuts, seeds and dried fruit. Just make sure you opt for the no added sugar versions - you get enough sweetness from the dried fruit. You can get an extra 3g fibre in your breakfast to help fill you up until lunch

Lunch

Spread mashed avocado instead of mayonnaise

Next time you make a sandwich, spread it with avocado mashed with lemon juice and herbs. It's just as creamy, full of good fats, rich in vitamin E and counts towards your 5 a day. A small avocado will give you a quarter of your daily reference intake of vitamin E

Lunch

Sprinkle nuts instead of croutons

If you are looking for some crunch on your soup or salad, ditch the croutons for omega-3 packed nuts and seeds. Play with combinations (we like toasted peanuts and sesame seeds on Asian salads) or try ready mixed options like Waitrose Love Life Trail Mix with almonds and pumpkin seeds. A handful of nuts will add an extra 4-5g protein to your dish

Lunch

Go wholemeal instead of white

When choosing starchy carbohydrates such as bread, pasta and rice, go for wholegrain varieties to help you feel fuller for longer and keep blood sugar levels stable. If doing a straight swap is too much in one go, start with a handful of wholegrain varieties and then gradually increase the quantity. Brown rice contains more than 3 times the amount of fibre than white rice

Lunch

Substitute meat for beans or pulses

If you want a protein kick at lunch, substitute some of the meat in dishes for beans or pulses. These are low fat sources of protein that add variety and extra nutrients to your lunch. You can save around 2g saturated fat per portion

Dinner

Sear venison instead of beef

Venison is lean, naturally low in fat, an excellent source of protein and has a full-bodied flavour not dissimilar to beef. It's also rich in iron, which is important for healthy blood. It takes a little longer to cook, maybe a minute more on each side if pan-frying, but works with all the same sides and sauces.This will save you around 3g saturated fat per portion compared to a sirloin steak

Dinner

Mash root vegetables instead of potatoes

Mashed potato is the ultimate comfort food but while potatoes don't count towards your 5 a day, other root vegetables do. So get creative. Celeriac mash makes a velvety topping for fish pie, and beef and ale stew is great with parsnip and sweet potato mash. Different coloured root vegetables provide different nutrients and add to your 5 a day

Dinner

Bake sweet potato wedges instead of chips

Just 80g of sweet potato counts as one of your 5 a day. If you're pushed for time, Frozen Waitrose Sweet Potato Chips is a quick and convenient option. Sweet potato is full of beta carotene, which converts into vitamin A in your body

Dinner

Switch creamy sauces for vegetable based ones

When planning what sauce to use with dinner, switch from creamy to vegetable-based ones to save on calories and saturated fat. Grate in a carrot or courgette when making the sauce to add an extra portion towards your 5 a day. Blending sweetcorn into a soup or sauce gives a creamy texture

Snacks

Nibble oatcakes and nut butter instead of biscuits

Oatcakes spread with ‘no added sugar' almond or cashew butter contain less sugar and more protein and fibre, so you'll stay full for longer. You'll save 2.5g of sugar per biscuit

Snacks

Try frozen bananas instead of ice cream

Freeze the bananas, then blitz, or vice versa. You'll end up with a creamy, low-fat and potassium-rich treat. Add cocoa for a chocolately kick or fruit and nuts. Another portion towards your 5 a day

Snacks

Eat medjool dates instead of fudge

Sweet, plump medjools taste amazingly similar to fudge. They're also high in fibre and a source of B vitamins. (They are high in calories though, so enjoy in moderation.) Eat whole or blend with warm water for a caramel like sauce to spoon over cake. 2 dates count as 1 of your 5 a day