'I'm a nutritionist on This Morning - this is what I always have for breakfast - and what I avoid'

Rob warned that not all cereals are created equally, and ones advertised as the healthy option may not be as good for you as you think

A leading nutritionist has issued a stern warning to Brits regarding their breakfast choices. Rob Hobson, a respected expert and Sunday Times best-selling author, shared his insights on ITV's This Morning, revealing his own breakfast habits and the components he avoids at the start of his day.

Proclaiming porridge oats as his 'fave', Rob highlighted the dish's health benefits and versatility. According to studies, a 40g serving of rolled oats packs approximately 3g of fibre—a crucial nutrient that roughly 90 per cent of Brits fail to consume in sufficient amounts.

Additionally, it offers 4.8g of protein, which accounts for about 10 per cent of the daily protein requirements for most women and 8% for men, numbers that can increase with the addition of different types of milk. Furthermore, oats are loaded with antioxidants along with essential vitamins and minerals.

"Breakfast is a great opportunity to get nutrients like fibre into your diet which is something many of us do not get enough of," said Hobson during the show. He also said: "It doesn’t matter when you eat as long as you are eating regular nutritious meals throughout the day.

"My fave is always going to be oats because I love the versatility they offer. Porridge, soaked oats or chuck them in a smoothie. Does it contain a good amount of fibre? Breakfast time is a really good chance to get some fibre in your diet and, as a nation, we don't get enough fibre in our diet."

In addition to this, consuming three servings of wholegrains daily has been linked to smaller waist sizes, lower blood pressure and blood-sugar levels among middle-aged or older adults. They also contain beta-glucan, a type of fibre which dissolves in hot water, making you feel fuller for longer.

Other research has associated oats and oatmeal with numerous heart-healthy benefits, such as reducing cholesterol and aiding weight control. On the flip side, sugary cereals remain hugely popular, as do fortified cereals - those that have added ingredients.

"Sugary cereals do not a lot of fibre. A 40g bowl can have as much as a doughnut," Rob warned. "Check the front of pack label or the amount of sugar in your cereal. If the one you really like is high in sugar then maybe eat less of it and serve alongside a slice of wholemeal toast or serve a little on yoghurt with fruit to try and reduce the sugar intake of your breakfast and increase the fibre content. Wholemeal breads and wholemeal cereals are a really good chance to get some really good nutrition into your diet.

"People seem to think the cereal option with the most protein is the healthiest option, but that is not always the case. The ingredient list can be quite long as they are all UPF. Some are healthier than others, some much more than others.

"They started fortifying cereals at the beginning of the 20th Century. It was to deal with vitamin and mineral deficiencies, but it still goes on now.

"There is vitamin D, which is good for your bones and great in the winter, because we do not get enough vitamin D, and iron. "Fortification is actually quite good because there is a part of the population that still does not get enough nutrients into their diet. Teenage girls, have a notoriously low intake if iron, so fortified foods are actually a good addition to their diet."