The British Nutrition Foundation (BNF) supports the Know your numbers calorie advice issued today by Public Health England (PHE) in a bid to cut childhood and adult obesity, and shares its advice for making healthy choices within these calorie guidelines at breakfast, lunch and dinner:


Breakfast (400kcal)

Breakfast is a great opportunity to get at least one of your 5 A Day – add fruit to cereal, or try vegetables such as a grilled tomato or mushrooms if you prefer a hot start to the day. Look out for calories in drinks - especially in lattes, juices or smoothies, when choosing your breakfast and try lower calorie options such as filter coffees, unsweetened teas and water. Consider going wholegrain at breakfast by choosing porridge and other wholegrain cereals and breads, which provide extra fibre and nutrients.

Lunch (600kcal)

As with breakfast it is important to be aware of calories in drinks and accompaniments if you are tempted by a “meal deal” option – a sugary drink and a high fat accompaniment can take up almost your entire calorie allowance for lunchtime; save the calories by choosing water or sugar-free drinks. It is important to also look at the nutrition labels on foods and choose those that are lower in saturated fat and salt.  Fill up on fibre at lunchtime, for example wholegrain breads, brown pasta or rice, as these can help to keep you feeling fuller and may help you avoid snacking later on. High fibre foods can be paired with a lean protein like chicken or, if you are vegan or vegetarian, try plant-based proteins like beans and pulses.

Dinner (600kcal)

If you are out and about for dinner, look for the lighter dishes on the menu; most restaurants now offer a lower-calorie options. Alternatively, try a healthy side order like a mixed salad or vegetables, and avoid deep fried options or those with butter or creamy sauces. If you’re at home, try steaming or grilling your food rather than roasting and frying, to keep the fat and calorie content down.

For more information on healthy eating outside the home go to 



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About the British Nutrition Foundation (BNF)


Making nutrition science accessible to all.

BNF was established 50 years ago and exists to deliver authoritative, evidence-based information on food and nutrition in the context of health and lifestyle. The Foundation’s work is conducted and communicated through a unique blend of nutrition science, education and media activities. BNF’s strong governance is broad-based but weighted towards the academic community.  BNF is a registered charity that has attracted funding from a variety of sources, including contracts with the European Commission, national government departments and agencies; food producers and manufacturers, retailers and food service companies; grant providing bodies, trusts and other charities. Further details about our work, governance and funding can be found on our website ( and in our Annual Reports.