Breakfast, as it turns out, really is the most important meal of the day. New research has shown that regularly eating a good breakfast can help to lower your chances of high blood pressure, diabetes and high cholesterol, all risk factors for heart attacks and heart disease.

A good spread when you wake up also gets your metabolism going, which can slow down with age, as well as helping to regulate blood sugars and keep hunger at bay for longer so there’s less chance of you reaching for those unhealthy snacks. And it’s not only your body that benefits - eating breakfast can help to boost energy levels, concentration, memory and even mood!

As with any meal, a healthy breakfast needs to include a variety of foods - try some of these handy tips for a tasty breakfast that will get you going for the day.

  • Blend some fresh fruit with juice or low-fat yoghurt for a delicious smoothie - these are a great way to get more fruit into your diet.
  • Try wholegrain pancakes topped with bananas, honey and blueberries. Blueberries are full of with antioxidants that are great for fighting off disease and signs of ageing in the body.
  • Spread high fruit content jam or whole-nut peanut butter onto wholemeal toast. Peanuts contain vitamin E which helps to protect against Alzheimer’s.
  • Add nuts or chopped fruit to wholegrain cereal or porridge for a real energy booster.
  • Shave a little dark chocolate onto a cup of low-fat yogurt for a yummy treat that can help to reduce levels of bad cholesterol.
  • Enjoy a glass of orange juice - it’s full of vitamin C which is great for the immune system and enhances collagen production for younger looking, plump skin.
  • Make a healthy omelette with your favourite vegetables, e.g. onion, peppers or mushrooms
  • Swap your usual cuppa for green tea - it has been found to lower blood pressure and reduce the risk of diabetes and arthritis.
  • Try to eat within an hour of waking up. The longer you wait to eat breakfast, the hungrier you will be, making you more likely to overeat.