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Healthy Breakfast on the Go – Important, Dairy, Rules, & Examples

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Healthy Breakfast

To make a healthy breakfast, we must avoid refined carbohydrates since they cause sugar spikes and make us hungry again after a short time. Read on for other recommendations regarding the first meal of the day. The healthiest breakfast comprises foods of high nutritional quality, which are sources of protein, fatty acids, fiber, vitamins, and minerals. In addition, it must be taken in fair portions since it should not exceed 25% of the daily calorie needs.

Why Should We make a Healthier Breakfast?

A healthy breakfast can give us some advantages. According to research published in the International Journal of Food Sciences and Nutrition, this first meal of the day is a valid strategy for controlling appetite.

On the other hand, a study in the Italian Journal of Pediatrics’ indicates that a balanced breakfast is currently associated with a body mass index, a healthy lifestyle, and a better intake of macro and micronutrients.

Other benefits of a healthy breakfast include:

  • Consume the necessary number of vitamins and minerals.
  • Control over daily energy intake.
  • Control blood glucose levels
  • Positive effects on the prevention of chronic diseases, such as hypertension and type 2 diabetes.
  • Prevent or control overweight or obesity.
  • Improve cognitive function.
  • Higher academic and work performance.

What Should a Healthy Breakfast Look Like?

What Should a Healthy Breakfast Look Like?

Breakfast, the first mealtime of the day, should provide between 20-25% of the daily energy needs

Must include at least three food groups to be complete. Get up in the morning without rushing. Take the time to get rid of laziness. Prepare a good breakfast and enjoy this time before starting your daily activity. There should be no excuses not to make a good breakfast. We are also reminded of the famous saying, “Eat breakfast like a king, lunch like a prince, and dinner like a beggar”.

But the reality is not like that. On the one hand, studies in recent years ensure that skipping breakfast is not bad, and on the other hand, many people tend to lose the habit of having breakfast at home, often with the justification that they do not have time or are not hungry. The lack of time has led to the generalization of light, little varied, or incomplete breakfasts.

Why is it Important to consume a Good Healthy Breakfast?

The foods eaten at this time have a decisive influence on the body’s physiological response, both physically and mentally. For several reasons, breakfast is considered one of the most important meals of the day. One is because it provides the energy and nutrients that the body needs to start the day and helps to reorganize the metabolic changes that have occurred during the night.

While we sleep, the energy reserves provided at dinner have been consumed, and it is necessary to renew them before starting any activity. For example, we need carbohydrates, which are transformed into glucose, fueling our brain to function correctly. We also need fibre for intestinal function, that is, to avoid problems such as constipation. Or vitamins, keys for multiple functions, such as academic performance and mood; minerals, necessary for the growth and upkeep of bones, teeth, and muscles.

The Three critical Foods for a Good Breakfast

The essential foods for a complete breakfast are, according to the Situation Report on breakfast in Spain, prepared by the Spanish Nutrition Foundation (FEN) and presented on February 13 during the celebration of National Breakfast Day:

Cereals and derivatives but with fibre, such as wholemeal bread, oatmeal, etc. This food mainly provides complex carbohydrates, some protein, and little fat, as well as B vitamins and minerals. They are an essential source of energy for the body. The contribution of B vitamins and fibre stands out, especially if they are whole grains.

Fresh fruit: They provide water, fibre, vitamins, and minerals. Along with vegetables, they provide most of the antioxidant substances. They usually consume, especially at the end of meals, because they are very effective in facilitating the assimilation of many nutrients. But they are a perfect option not only for breakfast but also for snacks.

How is Healthy Breakfast?

As the Spanish Federation of Nutrition, Food, and Diet Societies highlighted, the first meal of the day should provide between 20% and 25% of total calories. However, this percentage can divide between breakfast and a small lunch mid-morning. It is also when we must provide the body with a significant amount of minerals, such as calcium, magnesium and potassium, and vitamins.

To achieve a balanced breakfast, it is essential to vary its content throughout the week and always include at least three food groups: dairy products, cereals, and fruit. In addition, it highly recommends to complement them with small portions of other foods that are a source of protein and unsaturated fats, such as eggs, nuts, lean cold cuts, or olive oil.

A Serving of Milk or Dairy Products for a Healthy Breakfast

Milk, yoghurt, or cheese are a source of protein of high nutritional value, fat-soluble vitamins, calcium, and phosphorus. Depending on our cardiovascular health and cholesterol levels, we can opt for semi-skimmed products and limit the consumption of cured cheeses by replacing them with fresh cheese. In vegan diets or for those with lactose intolerance, it is essential to consume foods that include an extra supply of calcium and protein.

Cereals are Always Present

Whether in the form of bread, flakes, or cookies, cereals are an essential component of a good breakfast. These foods represent a source of complex carbohydrates that provide energy and essential nutrients. It is always preferable to opt for whole grains since they contain more fibred and avoid those that have added sugar. Cereals such as oats and barley also help reduce cholesterol concentration in the blood.

The Main Rules of a Good Healthy Breakfast

The Main Rules of a Good Healthy Breakfast

Take carbohydrates: You have to start the day full of energy, and carbohydrates give us plenty of it. Among the carbohydrates, some of the healthiest and best for breakfast are whole grains: oatmeal, quinoa, and whole wheat bread…

Provide protein from light foods: Although in some countries it is customary to eat eggs, bacon and even sausages. It first thing in the morning, the truth is that (especially if you not use to it) this type of food. It too heavy and difficult to digest. Therefore, although it is essential to have some protein at breakfast, it can consume through much lighter foods, such as nuts.

It is better not to combine sweet with salty: Although it can be done, this mixture not recommend since it indigestible and cause discomfort for the rest of the day.

Have breakfast in peace: It is not only necessary what you eat but also how you eat. Sometimes, due to the morning rush, we swallow breakfast standing up very quickly, without chewing well, and something significant, without properly savouring or enjoying this critical meal. So instead, we have to try to do the opposite: sit quietly while listening to the news and even some music. This will help us relax and face daily challenges in the best possible way.

Examples of Healthy Breakfast

With these options, you can enjoy a delicious first meal of the day, and, more importantly. If you won’t miss out on any nutrients.

  • Wholemeal is spelt bread sandwich with hummus (chickpea cream) and cottage cheese.
  • Whole wheat toast with avocado or salad.
  • Stuffed wholemeal pita bread: it can be with hard-boiled egg, cottage cheese, spinach, minced chicken, or meat.
  • Fruit and dried fruit smoothie.
  • Muesli with kefir.
  • Apple with prunes, yoghurt, and nuts.
  • Vegetable drink with whole grains and cocoa.
  • Oat flakes cooked with vegetable drink, cinnamon, and pear.
  • Cottage cheese with honey, hazelnuts, and banana.


Breakfast is one of the four meals of the day in the routine of any human being. And also, It unlike what happens with any of the other three meals (lunch, snack, and dinner), breakfast. It highly recommend as it consider the most important meal of the day. Day in which the person obtains energy and vitamins that will serve him for the rest of the day.

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