It is a folly to skimp breakfast. At least we get some carbohydrates, protein, vitamins and minerals. Runners require a high iron intake no iron, no oxygen. Iron in haemoglobin conveys oxygen around the body. Vegetarians must be particularly careful.
Egg have a little iron as does oatmeal.
Meat-eaters should remember that all curried foods are high in iron, as is liver, kidney, corned beef, and beef. A cup of cocoa at night provides 4.1mg of iron per ounce. It is a good idea to imbibe 200g of a liquid carbo-loader each day for 48 hours before any distance race. You need to do more running and eat less fat foods such as frying oil, lard, dripping, cooking fat, margarine, butter, cream, cheddar cheese, bacon, pork, mutton, beef and sardines. You can eat fish, vegetables and fruit until the cows come home.