On the cereal, I add a tablespoon of oat bran, a tablespoon of psyllium husks and a tablespoon of unprocessed wheat bran. I also add small amounts of cinnamon and cloves. I have read that oats (porridge?) have quite a high GI, so I only have those one day out of six.

Whole grain cereal (low sugar) and low-fat milk, unsweetened vegetable juice, wholemeal raisin toast (one slice). Works for me.