Waking up to a healthy breakfast can help you get the nutrients you need and give you energy for the day ahead. So, what should you eat for breakfast? Try fish.

Generally, it’s a good idea to include these 4 food groups in your breakfast to make sure you’re getting a healthy mix of carbohydrates, fibre and protein, plus a little bit of fat:

• wholegrains – wholegrain bread, rolls or bagels and wholegrain cereals
• lean protein – eggs, lean meat or fish and nuts
• low-fat dairy – milk, plain yoghurt and low-fat cheese
• fruit and vegetables – fresh or frozen, or in smoothies or juice (with no added sugar)

Experts recommend you eat at least 2 portions of fish a week because of its many health benefits, including being a good source of protein.

You may think it’s too early in the day for fish, but it’s a popular breakfast option around the world. Try kedgeree (made with smoked haddock and rice), kippers (try with wholegrain toast) or smoked salmon on a wholegrain bagel.