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To

start

the

day

with

charged batteries

, it is essential to have

a

breakfast in the

morning

that includes healthy,

nutritious

and

energetic

foods . If you usually always eat the same thing after waking up, read on to discover options that can change your day to day.

What foods can I eat in the morning to have more energy?

Mónica Acha , dietitian and nutritionist, recommends on the

xNutrición Dietética

channel

several products that you can consume in

easy-to-prepare breakfasts

. "It is the first meal of the day and it is important because it can

affect

the

energy

we have, especially throughout the

morning

. A good breakfast will be the key to enjoying greater energy that lasts

longer

," explains the expert. Below you will find some of the

foods

that she proposes and others that provide the

nutrients

that your body needs to function correctly during the day.

1. Charge your energy in the morning with oats

Oats

offer you

slowly digestible

carbohydrates

,

which provide

energy

throughout the day

.

You can consume this

satisfying food

in the form of oatmeal pancakes or

porridge

, for example. It is a product that also stands out for its high protein content

, B

vitamins

and

several

minerals

,

such

as

magnesium

,

zinc

,

selenium

and

copper

. The expert advises avoiding

instant oatmeal

, as it is absorbed more quickly.

Oat flakesPIXABAY

2. Eggs are a satiating food and an excellent source of energy

Including

eggs

at

breakfast

will give you more

energy

throughout the morning. It is a

very

satiating

food

that has a

high nutritional density

. Provides

proteins

,

amino acids

,

good quality

fats and

antioxidants

. You can leave two

eggs boiled

the night before, for example, and have them for breakfast with

avocado

and some

cherry tomatoes

, suggests

Acha

. Another possibility is to make

scrambled eggs

, but keep in mind that it is a preparation that adds

calories

to the dish. Likewise,

fried eggs

have more fat and can cause a heavy stomach.

Eggs in a cartonPIXABAY

3. Include nuts in your breakfast to charge your batteries in the morning

Nuts

offer

your body

protein

,

healthy fats

,

fiber

and

fat-soluble vitamins

. Walnuts

,

peanuts

, pistachios and

almonds , for example

,

can be part of a

healthy

and

energetic

breakfast . You can have them mixed with

yogurt

and

fruit

. Of course, keep in mind that they are foods with a

high calorie density

, so their consumption must always be moderate.

NutsPIXABAY

4. This fruit will give you energy in the morning: banana

The banana is the favorite

fruit

of many

athletes

. It contains

potassium

,

carbohydrates

,

fiber

,

vitamin B6

,

vitamin C

and other

nutrients that promote muscle

recovery

and

give

energy

to

the

body.

Mónica Acha

recommends choosing a banana that is not very ripe so that, instead of providing

sugars

, it provides

starches

, which are

absorbed

much more

slowly

.

A bananaPIXABAY

5. Why you should drink Greek yogurt in the morning to have more energy

Dairy products

contain

proteins

,

calcium

,

amino

acids

and

nutrients

that help maintain good health. A good option for

breakfast

is

Greek

yogurt

, which is rich in probiotics, which facilitate

digestion

and

nutrient

absorption

. Some people believe that just one yogurt leaves them feeling hungry, so

Acha

explains that the

quantities

must be

adapted

to the

needs

of each individual, to achieve a

balance

between

satiety and

nutrient

intake

.

Yogurt with raspberriesPIXABAY

6. Add seeds to your breakfast to receive extra energy

Flax seeds

and

chia seeds

contain

fatty

acids

,

soluble

fiber ,

iron

,

folic acid

and

B

vitamins , among other

nutrients

. They are

satiating foods that stand out for

their

energy

contribution

and help

combat

fatigue

. You can have

seeds

with

Greek yogurt

or in a healthy smoothie for

breakfast

.

Flax seedsPIXABAY

7. Spinach is low in calories and high in energy

Spinach

has

vitamins A, B,

C

and

K

,

phosphorus

,

magnesium

,

iron

,

potassium

and

antioxidants

. It is a low-calorie food with a high content of

plant-based proteins

that can give you

energy

if you consume it in the morning.

SpinachPIXABAY

8. Try dark chocolate, another source of energy

Dark chocolate

is

much more recommended than

milk chocolate

, since it contains less sugar and

additives

. It is a food rich in

antioxidants

,

magnesium

and

phenylethylamine

, which

raises your mood

. When choosing a variety that is not

pure chocolate

, make sure that its

cocoa percentage

is high.

Chocolate piecesPIXABAY

9. Figs help your body have more energy

Figs

are a food that provides calcium,

fiber

,

potassium

,

folate

, and

Omega

3

and

6

fatty acids . In addition to being good for taking care of and strengthening

bones

, they have

healthy sugars

that give

energy

to your body.

FigsPIXABAY

10. Avocado offers you good quality fats and energy

Avocado has

good

quality

saturated fats

, important for your body to have

energy

. In addition, it is a source of

vitamin B6, C, E

and

minerals

such as

magnesium

and

potassium

. It is also a food that provides

fiber

and

antioxidants

to the body, making it an excellent option to include in your

breakfasts

.

AvocadoPIXABAY