Eating a light breakfast is the best way to start your day.

Starchy foods

Breakfast should include starchy food as this provides us with energy. Foods such as bread (preferably whole wheat) or wholegrain cereal are a great start to the day as they provide a slow release of energy.

You could also try toasted teacakes or slices of malt loaf for a tasty and healthy option. Serve with low fat spreads. Starchy foods like this will fill you up and keep you going until lunch.

Cereal

Porridge is ideal as it is a wholegrain cereal which is also high in fiber. Making it with low fat milk will boost your intake of calcium which is good for your bones and teeth.

Low sugar and low fat breakfast cereals are great too as they provide important vitamins and minerals.

Serve with skimmed or low fat milk. Or why not try soy milk. Compared to full fat cows milk, soy milk has a lower fat content, a lower proportion of saturated fat and no cholesterol. It is also a good source of protein. Soy milk is suitable for vegans and people with cows milk protein and lactose intolerance.

You could add a handful of dried fruit to oatmeal or cereal to sweeten it rather than using sugar. These will count towards your five a day. Try dried fruit such as apricot or raisins.

Low fat yogurts and cottage cheese are a tasty treat at the breakfast table as well as a healthy choice.

Aim for your 5-a-day

Eating fruit for breakfast is great for you as it helps towards your five portions of fruit and vegetables a day. You could have an apple, banana, orange, grapefruit, mango, plum, small portion of grapes or a satsuma.

What to drink

Don't forget to drink fruit juice as this will also help towards your five a day and is a tasty, healthier alternative to caffeine loaded coffee or tea. Choose 100% fruit juice, rather than sugary fruit flavored drinks. However, it's important to remember that however much fruit juice you drink, it only counts as a maximum of one fruit and vegetable portion a day.

Alternatively drink water with your breakfast. Your recommended daily amount of water is eight glasses a day. Having a glass with breakfast will help towards this.

Smoothies are another great way to start your day. Simply put your favorite fruits into a food processor and blend into a puree. Add milk, water or yogurt. This breakfast choice is quick, tasty and good for you.