Incorporating fruit and veg into breakfast

We've all heard the phrase "breakfast is the most important meal of the day", but how many of us sometimes miss it? Research conducted by Warburtons (of baking fame) earlier this year revealed that almost half of adults miss breakfast at least once during the working week. The most common reasons cited by participants in the research were that they would rather spend longer in bed, are too busy getting their family ready or are not sufficiently organised.

So why is it crucial that we eat breakfast daily? Breakfast provides us with the energy that we need to carry out all our activities during the morning; it's also essential for mental function and concentration - very important for those of us heading to school, college or work. Missing a meal doesn't just leave you lacking in energy, but can reduce your likelihood of achieving daily requirements for vitamins, minerals and fibre. Breakfast eaters are also more likely to maintain a healthy weight or be more successful in losing weight.

Ideally breakfast, like all meals, should include a starchy carbohydrate - usually bread or cereals in the morning - as well as a portion of dairy foods, along with a serving of fruit or vegetables. This combination of foods provides the body with its preferred energy source, as well as a good chunk of fibre, vitamins, calcium and other minerals.

As time constraints appear to be a big factor in determining whether people eat breakfast or not, if this applies to you, choose quick and easy options, even something that can be eaten on the go. Save those dishes that require more preparation for the days when time is on your side. For some people eating first thing can be a real problem. If you really can't face anything to eat when you get up, wait a couple of hours before you attempt breakfast.

Try the following suggestions for breakfast, all of which include at least one portion of fruit or veg:

• Breakfast smoothie - this is literally breakfast in a glass. Blend a banana, peeled pear and glass of apple juice with a small pot of natural yoghurt and then add a handful of oats - this should make enough for two days, depending on how hungry you are.
• For breakfast in the autumn and winter there is nothing nicer than a warming bowl of porridge made up with milk. Add a chopped banana, grated apple or 3 tablespoons of sliced tinned fruit such as peaches or pears.
• Add a tablespoonful of dried fruit to your cereal of choice, though Weetabix, Oatibix and Shredded Wheat are amongst the best options, as they are very low in sugar and salt.
• Mash a banana on toast - ideally granary or wholemeal - to replace the butter or margarine; alternatively make a fruit compote to add to toast or porridge.
• If you prefer a savoury start to the day top toast with baked beans, grilled tomato and mushrooms that have either been poached or dry fried. Toast can be varied with a seeded bagel or wholemeal muffin.
• Although it doesn't contain starchy carbohydrate, if you only feel able to manage something light, have any combination of chopped fruit with natural yoghurt.
• Whatever you have for breakfast, accompany it with a glass of pure fruit juice, though stick to 150ml, as they are concentrated in sugar.