You should always have breakfast. It's the one meal of the day you should never skip. The reason is that by the time breakfast comes around you have been fasting for around 10-12 hours. This was fine while you were resting and sleeping, but now your body needs to be re-charged with nutrients and energy so that it can cope with a sudden shift in pace.

If you always find that you are too rushed to have breakfast or to have a decent breakfast, get up earlier. Breakfast should be a time for easing yourself into the day. By making time for breakfast you'll enjoy easier weight control, better energy, and greater wellbeing.

Here are some ideas for healthy, energy-sustaining breakfasts. Don't skimp on amounts as this will only backfire later on - a good breakfast will keep you going until lunchtime, with perhaps some fruit for a mid-morning snack.

Idea 1

· Half a grapefruit (helps the liver to detoxify).

· Bowl of meusli, with milk and/or natural yoghurt (good balance of protein and carbohydrate for sustained energy, weight control).

· Slice of wholemeal (or rye) toast with honey (wholegrains are a good provider of B vitamins, essential for energy).

· Drink of hot water with a slice of lemon, or a herbal tea such as peppermint (good for digestive cleansing, energy boost).

Idea 2

· Kiwi fruit (good for vitamin C to boost immune health).

· Bowl of porridge (good for long-lasting energy).

· Slice of wholemeal (or rye) toast with honey (natural sugar for quick boost of energy).

· Drink of hot water with a slice of lemon, or a herbal tea such as peppermint (good for digestive cleansing, energy boost).

Idea 3

· Fresh fruit or vegetable juice (full of nutrients to boost energy and vital for general good health).

· Kedgeree* (good source of essential fats found in oily fish, essential for healthy skin, digestive health, balancing hormones, natural anti-inflammatories).

· Slice of wholemeal (or rye) toast with honey (good source of fibre to improve digestive health).

· Drink of hot water with a slice of lemon, or a herbal tea such as peppermint (good for digestive cleansing, energy boost).

*Kedgeree is a basic dish of rice and flaked fish, to which you can add your favourite savoury ingredients (it's a good way to use up odds and ends of vegetables). All the ingredients can be prepared the evening before.

If you are short on time you can still manage something healthy. For example, you could have a hot drink and a slice of toast with a healthy topping (cheese, banana, ham, tuna, scrambled egg).

When you are buying breakfast foods try to avoid cereals that contain sugar or salt. If you like porridge, sweeten it with honey, molasses or grated apple instead of sugar.