Start your day well

There is an old saying: ‘Eat breakfast like a king, lunch like a prince and dinner like a pauper’. Current scientific evidence, however, doesn’t totally back this up. Yes, you should eat breakfast but it won’t harm you if you occasionally just have a quick drink and a slice of toast. A nutritious breakfast will, however, help you feel much more energetic and alert during the day; you’ll be able to concentrate on what you are doing without feeling hungry and tired.

If you’re short of time in the morning, try at least to eat a piece of fruit (a banana is ideal), a yogurt, a bowl of low-sugar breakfast cereal with milk or a piece of toast. If you have more time, something like porridge with nuts, seeds and fruit on top, scrambled eggs on wholemeal toast or a bacon sandwich will keep you nourished for longer.

Your school or college may run a breakfast club or provide breakfast in their canteen before lessons start in the morning, so if you don’t have time to eat breakfast before you get to school, try to have something when you arrive. If you don’t manage to eat breakfast, make sure you eat something at morning break.