Portion control is one of the biggest reasons people fail to lose weight at the rate they think they should be. Most foods have a suggested portion size on the side, with the nut. value of that size listed alongside the nut. value of a 100g serving? I was horrified to find out the 'normal' size portion of a lot of foods- especially things like rice/pasta! Foods like porridge though are low-gi, meaning they fill you up better and tak elonger to digest than other breakfast choices, and should (in theory) lead to less snacking in between meals? So it's a great choice. If you're cal-counting and have the cals available, a really good breakfast is porridge with some nuts, and/or scrambled eggs (no fat/milk but add herbs/black pepper & veg- like a mixed-up omelette!)