by Anne Laing and Tim Bean

Breakfast – not to be missed

Eat a decent breakfast every day. There is nothing more important than ensuring you have enough fuel on board to launch into the day. You wouldn’t start a long journey in your car with an empty petrol tank. If you are short of time in the morning – get up 15 minutes earlier. It’s not a loss of your time – it’s a release of energy!

Never leave home on an empty stomach. You’ll only be tempted to buy unhealthy food from bakeries, fast-food restaurants, cafes, snack bars and vending machines.

Do eat; don’t eat

Be choosy with breakfast cereals – most manufacturers take healthy whole grains and refine them into puffs, flakes and novelty shapes, stripping away their nutrients and fibre. And, of course, sugar is added – sometimes a lot of it! Even granola is technically a carbohydrate and full of sugar and honey, which will lead to weight gain. Pick unprocessed cereals, such as organic untoasted muesli or porridge.

Eggs had a bad rap in the past, but they have since been redeemed and are now recognised as a brilliant food source when produced by free-range hens. Eggs are low in calories, with around 80 per medium egg. They’re packed with a range of nutrients for peak performance, including protein, essential vitamins A, D, E and B, iron, phosphorus, biotin (vitamin H) and zinc. You can eat one or two eggs every day and rest assured that you’re eating a food that is as nutritious as it is low in price.

Skip the fruit juice. Despite what the label says, it’s often full of sugar and rarely ‘100 per cent juice’.

Reduce your caffeine intake. This sneaky stimulant certainly increases alertness, but in the process it destroys your metabolic regulation systems and wears out your adrenal glands.


Who says breakfast has to be cereal, croissants, toast or coffee? If you are trying to lose weight, go for poached eggs, sliced raw tomato, strained organic baked beans and sautéed mushrooms and onions.