Eating a bowl of oatmeal everyday can lower blood cholesterol because of its soluble fiber content. It may reduce the risk of heart disease when combined with low fat iet. Oatmeal encourages slow digestion and stabilizes blood-glucose levels. Oatmeal porridge also contains more B vitamins and calories compared with other porridges.

While banana consists mainly of sugars and fiber which makes them ideal for an an immediate or slightly prolonged source of energy.  It is also rich in potassium. Other health benefits of banana includes reduction of depression, helps prevent anemia, restore normal bowel movement, eyesight protection, may reduce the risk of kidney cancer, prevention of high blood pressure, of heartburn, of morning sickness. The calcium in dairy has long been known to promote strong bones.

Now scientists are discovering that low fat dairy also helps:

Lower LDL cholesterol level
Reduce risk of hypertension
Prevent childhood obesity
Slim midsection in overweight adults trying lose weight
Protect against gout
Promote healthy thyroid function
Protect colon cells from cancer-causing chemicals
Prevent bone loss that occurs as a result of menopause or rheumatoid arthritis
Prevent migraine headaches
Reduce PMS symptoms

100% pure orange juice supplies the body with different kinds of vitamins and minerals and is fat free. In addition, it's cholesterol-free, sodium-free and saturated fat-free.The calcium in dairy has long been known to promote strong bones.