According to Dr Frankie Phillips, the ideal breakfast would combine unrefined wholegrain­s, a dairy or a fortified dairy alternativ­e to provide calcium, some nuts, if you can, and some fruit. ‘All of these elements give you a different range of nutrients,’ she says. An orange, or orange juice, provides vitamin C, which will help absorb the iron from the wholegrain­s - though if it’s juice, be sure to get one without added sugars.

Steel-cut oats

Steel-cut oats are the best option as far as porridge - and, indeed, breakfast cereal - is concerned, because they are most closely related to the whole, unprocesse­d oat kernel, says Professor Tim Spector. They take longer to prepare - about 15-30 minutes - but retain all the nutrition of the original oat groat, and the cooking time is reduced if you soak them or cook them in a rice cooker overnight. Add chopped dried fruit, fruit compote and a sprinkle of nuts or seeds (or a dollop of sugar-free peanut butter), or enjoy a piece of fruit alongside.

Poached eggs and spinach on sourdough toast

The cholestero­l in egg yolk has led to eggs being demonised in the past, says dietitian Azmina Govindji, author of Vegan Savvy: The Expert’s Guide to Nutrition on a Plant-based Diet - but dietary cholestero­l has very little impact on your blood cholestero­l, so you can enjoy these eggs with a clear conscience. Meanwhile, low glycaemic index (GI) foods can help to keep your blood-sugar levels steady - and sourdough bread has a lower GI then many other breads, even if it’s white.

Smashed avocado AND charred red peppers on rye bread

Avocado gives you good fats, and in this breakfast it has a double function, says dietitian Azmina. Vegetables such as red peppers contain beta carotene, which is converted into vitamin A in the body; however, you need some fats in order for your body to do this conversion efficientl­y - the fats in avocado are the perfect partner.

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