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What’s the best thing to eat for breakfast?

AS RECOMMENDED by dietitian Sian Porter. This week: Porridge on the go

PICK an instant porridge pot for slow- release energy from the oats and cholesterol-lowering oat fibre.

But choose one without added sugar — dried fruit will add a little iron and natural sweetness, but it won’t usually be enough to count as one of your five-a-day.

Avoid pots with ‘golden syrup flavour’, or similar, as these mostly have added sugar. Check it comes in under 18g, which is 20 per cent of your daily sugar total. Add a banana for one of your five-a-day — this would also provide potassium, which is good for controlling blood pressure. A handful of almonds would boost fibre and calcium.

Instant porridge pots vary, but with the fruit and the nuts this breakfast is likely to contain about 250 calories.

Aim to have 20 per cent of your total daily energy intake — about 400 calories for a woman, 500 calories for men. With a banana and a coffee made with skimmed milk, this breakfast would be about right.