Yogourt and Muffin Morning

1 cup mixed fresh fruit (melon, banana, apple, strawberries and peaches) topped with 1 small container (175 g) of low-fat yogourt and 25 g almonds

1 small whole-wheat muffin

3/4 cup milk

Oatmeal and Fruit

A bowl of oatmeal, mixed with 1 to 2 tablespoons or wheat germ, or 2 tablespoons raisins, or 1⁄2 to 3⁄4 cup strawberries, raspberries or blueberries, or 1 small chopped banana.

Mushroom Sauté

Stir-fry 50 g of mushrooms in a little oil, and serve with 1 whole-wheat muffin spread with 1 teaspoon margarine.

Cereal-Plus Breakfast

Try 3 tablespoons whole-grain cereal (choose one with at least 3 g fibre per serving) with 2⁄3 cup milk, 2 tablespoons chopped walnuts and a few strawberries, raspberries or blueberries.

Peanut Butter Bagel

Lightly toast 1 whole-wheat cinnamon bagel and spread with 1 tablespoon crunchy peanut butter. Top with a sliced banana.

3⁄4 cup milk

Tropical Muesli

Stir 3 tablespoons of sugar-free muesli into 175 g low-fat yogourt and add 1 diced mango.

3⁄4 cup milk

Smoothie

Whiz 1 cup orange juice, 75 g frozen strawberries, and a small container low-fat vanilla or plain yogourt in a blender.

1 or 2 slices whole-wheat toast with 1 teaspoon margarine

Scrambled Eggs on Toast

Scramble 2 eggs in a little olive oil. Serve with broiled tomatoes and a slice of toast.

2⁄3 cup fruit juice