A healthy breakfast

A good breakfast has a lot of health benefits and can be quicker and easier than you might think.

People who eat breakfast every day tend to be slimmer, as they're not tempted to eat an unhealthy snack mid-morning. And research shows that children who eat breakfast perform better on standardised achievement tests, and have fewer behavioural problems in school. So why not boost your brain and body by starting the day with one of these five delicious breakfasts?

1. Porridge with dried fruits

Serving size: 50g with 125ml of semi-skimmed milk.

Calories: 180 calories*.

Health benefits: oats reduce cholesterol and are rich in fibre, which is good for digestion. Oats also release energy slowly, making you feel fuller for longer, and the milk in porridge contributes calcium.

Weight-loss tip: substitute semi-skimmed milk with half milk and half water.

2. Muesli, fruit and yoghurt

Serving size: 50g with 125ml of semi-skimmed milk.

Calories: 350 calories*.

Health benefits: wholegrains are rich in fibre, making you feel full and improving your digestion. By adding fruit, you're eating one of your five-a-day portions. Yoghurt provides calcium, protein and fat, making this a balanced way to start the day.

Weight-loss tip: substitute semi-skimmed milk with skimmed and use fat-free yoghurt.

3. Wholegrain breakfast cereal

Serving size: 50g with 125ml of semi-skimmed milk.

Calories: 180 calories*.

Health benefits: many breakfast cereals are fortified with vitamins and minerals. This can provide at least 25% of your daily vitamin requirements and 17% of your iron requirements in one easy meal.

Weight-loss tip: add a portion of fruit to your cereal for one of your five-a-day.

4. Boiled eggs with wholemeal toast

Serving size: two eggs and one slice of wholemeal toast.

Calories: 220 calories*.

Health benefits: eggs are rich in protein, and vitamins A, D, B12 and E. They're also a rich source of zinc and calcium. There are nine types of essential amino acids that the body cannot make and has to get through food. Eggs are one of the few foods that contain all nine types of essential amino acids. Research has also shown that eating eggs for breakfast can reduce hunger and calorie intake over the next 24 hours.

Weight-loss tip: don't use any spread on the toast.

5. Wholegrain bagel with smoked salmon and low-fat cream cheese

Serving size: one bagel and one slice of smoked salmon.

Calories: 250 calories*.

Health benefits: smoked salmon is rich in omega 3 and counts towards your weekly intake of oily fish. Smoked salmon is also rich in vitamin E.

Weight-loss tip: cut out the low-fat cream cheese.

*Calorie count is an estimate only and will vary according to the brand of foods used. Check labels for accurate information.