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Collins should have read the BDA fact sheet Healthy Breakfast the answer is there 
BDA wrote:Breakfast built from the main food groups below will give you an excellent start to the day:
Starchy foods such as bread, cereals, rice, potatoes, and pasta provide energy, B vitamins, some iron and fibre.
Cereals are a really good choice: as well as being quick and easy to prepare, they often are fortified with vitamins, iron and calcium to contribute to your daily nutritional requirements. However be careful to check the labels, as some of these products have added sugar and salt.
Porridge, bread, rolls, English muffins, scones, malt loaf, fruit bread, currant buns and bagels all provide good sources of energy, mainly as starchy carbohydrate, that will help kick start your metabolism, and they’re all usually low in fat too. Choose wholegrain varieties whenever possible to ensure a good fibre intake, and try to avoid cereals coated in sugar.
Evidence suggests that porridge oats for breakfast may have a positive effect on total cholesterol concentration when compared to skipping breakfast, making porridge a winning choice.
If you’re pushed for time, try an oat-based rumbler as a ‘packed breakfast’ – the night before, place some porridge oats in a pot and cover with enough low fat milk or yoghurt to soak into the oats, add some fresh or dried fruit on top, sprinkle with a bit of cinnamon for added flavour and store in the fridge. Then, in the morning just grab from the fridge with a spoon before you leave the house – a perfect breakfast on the go.
Fruit and vegetables are good sources of vitamins and fibre. Breakfast is a perfect time to boost your 5-a-day intake. On your cereal, try chopped fresh fruit, like a banana, or some dried, stewed or canned (in juice rather than syrup) fruit , or add half a grapefruit or fruit salad to your usual breakfast. A small glass (150ml) of pure fruit juice also counts as one serving of your 5-a-day.
For something different, try a fresh fruit smoothie – just blend some fruit of your choice with low fat yogurt or milk.
Frozen berries, fruit in season or ripe fruit are all ideal for making smoothies. Alternatively, give vegetables a try at
breakfast time, mushrooms, baked beans or tomatoes on toast make a tasty change when you have a bit more time
Not forgetting the BDA say People with diabetes should eat a healthy diet, the same as somebody without diabetes.
