Breakfast does not need a special set of foods, but it can be an easy opportunity to combine several nutritious food groups. Oats with fruit, nuts and plain yogurt are one example; whole-grain toast with eggs and vegetables is another.

WHO recommends dietary patterns built around minimally processed foods, whole grains, vegetables, fruits, pulses and lean protein sources while limiting foods high in free sugars, sodium and unhealthy fats.

If you enjoy a sweet breakfast, sweetness can come from whole fruit rather than making added sugar the main feature. Texture also helps: nuts, seeds or whole grains can make a simple breakfast more satisfying.

Individual energy and dietary needs vary, so there is no single 'perfect' breakfast.