Breakfast is the most important meal of the day, since it has to provide us with a lot of energy in order to cope with environmental demands. However, largely due to lack of time, many people simply have a cup of coffee before rushing off to work.

Since breakfast is important, it is worth asking yourself what a healthy breakfast looks like or should include . Throughout this article, we consider some of the main elements that are recommended for the first meal of the day.

Breakfast: why is it important to get it right?

As we all know breakfast is the first meal of the day, which we usually have in the morning soon after we wake up. It is also the most relevant meal, since it occurs after a relatively long period of time in which no nutrients have been introduced into the body . Thus, breakfast is the first contact of the day with the energy that the body needs to function properly (in fact, the very term des-fasting tells us about the cessation of nightly fasting).

This can lead to difficulties and discomforts such as problems with activation or concentration, weakness or even dizziness or headaches in some cases, especially during the growth period. Having a correct and balanced breakfast usually implies, in addition to largely avoiding the possible appearance of the above problems, having a higher level of energy that facilitates functioning during the day, improving mood and reducing stress.

It also sets in motion our metabolism , besides making us less hungry during the day, and makes it more difficult to suffer from metabolic problems such as diabetes or heart disease. Likewise, it is usually considered a moment of relaxation and clearing up, and in some cases a space for socialization, meeting and encounter between people who live together.

Despite this, it is common for many adults to skip it or reduce it to a minimum, or it is not done in a way that incorporates everything needed to be really healthy. But what is a healthy breakfast like?

What should a healthy, balanced breakfast include?

A really healthy breakfast is understood to be one that contains a sufficient amount of fibre, carbohydrates, protein and lipids in an appropriate proportion , considering that it should account for at least 25% of daily calories. In this sense, it is important to bear in mind that not only is it important to incorporate foods that provide this type of nutrient, but also to seek a point of balance in which they do not appear in excess either.

That said, it should be noted that while most of us have similar needs, each person is a world and what is healthy and balanced for one may not be for another, or even that certain foods may not feel good or may need to be avoided by certain types of people (e.g. food allergies, intolerances or various medical problems).

Next we will see the elements that most experts agree are appropriate and necessary when preparing healthy breakfasts.

1. Dairy

One of the products that is usually given the most importance. Usually the first idea that comes to mind is that of a bowl of milk, but you can also choose other elements such as cheese or yogurt . In this sense, one of the healthiest alternatives is kefir.

2. Cereals

It is important to introduce, especially in the first moments of the day, foods rich in carbohydrates, since they provide us with a great amount of energy . Among them we can find the consumption of one or two slices of bread and/or cereals. It is also advisable that they are not sweetened or that in the case of bread they are wholemeal or elements such as rye. However, we should try not to consume abusive products.

3. Protein source

Another essential element that is relevant to introduce in healthy breakfasts are proteins, which help us to repair and rebuild the cells of our body and maintain their functioning . That is why it is advisable to introduce products rich in protein, whether it is vegetable or animal. A classic of many gastronomies and that is very healthy is the egg, as well as ham (whether sweet or serrano).

4. Fruit

Another of the most frequent elements in a healthy breakfast is the presence of at least one piece of fruit. Any type of fruit can be recommended, some of the most common in our society being the orange (citrus fruits are highly recommended), apple or banana. They are usually healthy and digestive foods, as well as being rich in natural sugars.

Another very common option, although not so recommended (since some of the beneficial properties of the fruit, such as those of the skin, are lost) is to drink a juice. In case of opting for this alternative, it is necessary to take into account that sometimes its consumption together with milk can generate some discomfort , and that it should not be abused, since it contains a great amount of sugar. A last option is the use of jams, although they are usually highly sweetened.

5. Healthy Fats

In addition to the above foods, it may be of interest to introduce products rich in good fats into breakfast: unsaturated, monounsaturated or polyunsaturated fats. Among some foods that include this type of fat we can find nuts or elements such as avocado . In addition, these foods can be easily mixed with dairy products such as yogurt or elements such as bread, or even integrated into a small salad.

To be avoided

We have seen the main elements that are part of the healthiest and most balanced breakfasts, but it is also necessary to take into account that some foods should be avoided or at least restricted , as they are unnecessary and excessive and can generate swelling.

Among them, the elaborated and refined products stand out, with special relevance on the part of the carbohydrates and the sugars. In this sense, it is advisable to avoid industrial bakery or excess sugar, as well as the use of products that are as natural as possible and if possible wholemeal (as in the case of bread).

Frying should be avoided . If you use juice, it is much more advisable to use homemade juice, since the buyer usually has a high amount of sugar. As far as butter and margarine or the use of jams are concerned, although they are usually used at breakfast, the truth is that they are not recommended, since while the former are usually made up of saturated fats, the latter have massive amounts of sugar. Nor are soft drinks recommended.