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Without falling into the topic that places breakfast as the most significant meal of the day, the truth is that starting the morning with a good breakfast is key to start with energy, strength and vitality. "It is necessary for optimal physical and intellectual performance during the morning, avoid hypoglycemia, dizziness and even deconcentration, " says Paula Rodríguez Alonso, dietitian-nutritionist and communication vocalist at the Professional Association of Dietitians-Nutritionists of Madrid (CODINMA).

The first intake of the day should be complete, varied and healthy. " Dairy products, fruit and whole grains have to be the three priority food groups . Cereals can be roasted with whole grain or whole grain bread, since they are richer in fiber, vitamins and minerals. Other foods that can be included are extra virgin olive oil, tomato, nuts, eggs, ham, salmon, legumes ... ", explains the expert of CODINMA. If you want to "chocolate milk, it is preferable to consume pure cocoa and to get an extra fiber the fruit is recommended to consume it whole," he continues.

Although there is no perfect breakfast, Jessica Hierro Santa Cruz, a dietitian-nutritionist at Alimmenta, indicates that the classic combination of carbohydrates, dairy and fruit provides many nutrients, provided you opt for healthy foods. "The whole fruit, better in season, provides vitamins, minerals, antioxidants and fiber . Complex carbohydrates are a great source of energy (whole wheat toast or cereals-muesli without added sugar). And non-sugary dairy (milk, yogurt or kefir) are rich in calcium in addition to vitamin D, phosphorus and proteins of high biological value . Healthy fats come from the hand of roasted or raw nuts, seeds, avocado or extra virgin olive oil, "says Hierro.

It is also essential "to leave behind the idea of ​​the classic breakfast that we have always been told about: juice, milkshakes or any sugary milk, sugary cocoa, cookies, pastries or sugary cereals. These processed foods contain a lot of simple sugars - in addition to pastries provide unhealthy fats - and their consumption can favor the appearance of health problems such as overweight, obesity, diabetes or high blood pressure, "says Hierro.

Between 15 and 25% of daily energy

The first meal of the day should provide "approximately between 300-500kcal, which represents between 15 and 25% of the total daily energy , based on an intake of 2000 kcal," says Rodríguez. "These energy requirements vary depending on sex, man or woman, age, lifestyle (whether or not you practice some type of sport), type of work, more physical or more sedentary, or even special needs such as growth, pregnancy or lactation . In all cases you can take the same type of food simply adjust the rations to each person, "adds Iron.

As for the children's breakfast, the specialists have it clear: it does not have to be different from that made by an adult. " We must not fall into the error of thinking that as a child we have to offer cookies, pastries and milk with sugary cocoa , because in addition to not being a healthy breakfast we will be favoring bad habits in the nutritional education of the child," says Hierro.

In addition, although the breakfast time will vary "according to the schedule of each person, which will be influenced mainly by the work or school day, it is advised to have breakfast before going to school or work, " says Rodríguez, who emphasizes that there is no A strict schedule. "It is recommended to spend at least 15-20 minutes, in a relaxed environment and surrounded by family or friends, if possible, " he adds.

Healthy, sweet and savory options

Although it depends on the taste of each person, there are healthy options in both sweet and savory versions, if you are on the street or traveling, if you barely have time or are going to play sports later. Take note of these options proposed by dietitians-nutritionists:

SALTS. Jessica Hierro recommends a whole wheat toast accompanied by different foods such as vegetables (tomato, sprouts, lettuce), avocado, egg, cheese, hummus or simply extra virgin olive oil . You can accompany breakfast with coffee, tea or infusion and toasted or raw nuts.

Rodriguez suggests salmon or serrano ham to add to toasts, in addition to milk and fruit.

GOLOSOS. The dietitian-nutritionist of Alimmenta suggests a bowl of seasonal fruit with natural yogurt and nuts or porridge with milk or vegetable drink and fruit . You can also add homemade fruit compote to the toast without added sugars with apples or roasted pears, or even make homemade cookies sweetened with banana, dates or raisins.

Other options that Rodríguez proposes are milk with crêpes of oatmeal with jam and banana, bowl of milk with granola and fruit ...

ON THE STREET. Hierro warns that improvisation and lack of time do not have to make you fall into something unhealthy. You can find fruit already cut or enter a supermarket and buy fruit and nuts , or have a coffee with milk and a t osada of bread with egg or cheese in a bar near where we are.

IN A HOTEL. The CODINMA specialist points out that the essential thing when we are staying in a hotel that has a buffet is moderation , since the fact of being a buffet often generates too many foods and large quantities.

The food expert, meanwhile, opts for the egg as one of the healthiest options that can be found in a hotel, which can be accompanied with a toast if possible integral . With this option, you will dismantle the classic sugary cereals and the tempting pastries.

TO DO SPORT. According to Hierro, you should think about a breakfast that gives a lot of energy but is easy to digest and therefore should have a low fat and fiber intake. A fruit smoothie with milk and oatmeal or a bowl of fruit and some toast with avocado or honey . Depending on the duration and intensity of the sport it will have to be more or less complete in quantity.

QUICK BREAKFAST. Put a bowl of milk or vegetable drink with oatmeal in the fridge overnight. The next morning simply add chopped fruit and ready to drink. Fruit and nuts or a toast with extra virgin olive oil and coffee can also be quick breakfasts as explained by Hierro, who recommends that it is worth getting up a little earlier and making a good breakfast.

LOW IN CALORIES. The Alimmenta specialist says that fiber-rich foods such as fruits, vegetables and whole grains will help us feel more satiated . Good options are a bowl of fruit and whole wheat toast with tomato, arugula and avocado, or a bowl of skim milk with oatmeal and seeds, or a vegetable tortilla, whole wheat toast and tea.

According to the criteria of The Trust Project

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