As a minimum, have a bowl of a wholegrain cereal and low fat or skim milk for breakfast. Depending on whether you have a morning tea break, you could have a piece of fruit and some yoghurt then. Cereal and milk is recommended as a minimum, and it increases your calcium and iron intake overall.

This helps to keep your bones healthy and the iron found in fortified breakfast cereals help to prevent iron deficiency. The whole grains provide extra vitamins and mineral and the fibre helps to keep you regular. The healthy carbs help you to concentrate. Breakfast eaters perform better in the morning at work, school and study than breakfast skippers.

On weight loss diets, calcium levels, as well as iron and folate levels, can be too low, especially in women. If you’re a female of childbearing age and trying to lose weight, it’s important to have healthy iron and folate levels to ensure you have a healthy baby and most breakfast cereals are fortified with these. Check the food labels as this information will be listed.

It does not matter if you have a similar breakfast everyday, if the foods you choose are healthy and in the right portions. To help manage your weight, you just need to consume breakfast regularly, rather than be a breakfast skipper.

Are you Australia's healthiest eater? Try the Healthy Eating Quiz developed by the School of Health Sciences in the Faculty of Health at the University of Newcastle.

Dr Clare Collins is a Professor in Nutrition and Dietetics at the University of Newcastle and consultant for The Biggest Loser