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Healthy breakfasts


Breakfast is the most important meal of the day, since after a deep rest and a meal break of at least 8 hours, the stomach is empty and the body does not have the fuel necessary to start a new day with energy. And it is that in case you did not know, breakfast is essential to replenish the levels of glucose in the blood, a substance responsible for transporting energy to the muscles of the body.

We know that mornings are usually the most chaotic stage of the day, because when you wake up you have to prepare everything quickly to leave the house and get to work on time. This accelerated pace of life that we tend to lead without realizing it often compromises the quality of the breakfast that we offer to the body, even many people skip these meals due to lack of time.

The truth is that excuses do not count when it comes to the health of the body, that is why in this eHealth article we tell you the importance of breakfast for the proper functioning of the body and we share with you some healthy breakfast options so that you can start each morning with the best foot.

Importance of breakfast

The first thing we must do when waking up is to break that fast that the body has lacking in nutrients, vitamins and glucose to function properly, in fact, there are many nutritionists who recommend having breakfast for the next 45 minutes after waking up, that is, immediately after opening the eyes. Why?

Breakfast is the best way to tell your body to wake up and get going. If you pay attention on the days that you have skipped this meal, you will surely notice that you are more tired, with fatigue, laziness, muscle aches and even a little drowsiness. On the contrary, the days you eat breakfast you have more energy, you start your tasks actively, without so much sleepiness. This is because during sleep the body uses up all its energy reserves and when waking up it needs more fuel to start a new day, that is why by offering a healthy breakfast, rich in vitamins, proteins and carbohydrates , it activates the metabolism and transports all glucose to the muscles, so that they receive energy to function properly.

On the contrary, an extended fast will cause the whole body to go into alarm system for the lack of glucose to work and begin to release calories as fat.

Benefits of breakfast for the body

In addition to all the metabolic importance that breakfast has, it is proven that this first meal of the day offers endless benefits for health and the body, let’s see:

  • Replenish your nutritional needs : during sleep, the body has not stopped working. On the contrary, it has been secreting hormones, transporting toxins, regenerating tissues and a host of other actions that represent an energy expenditure. By having breakfast we are able to return to the body the nutrients and minerals that it needs to regulate its functioning and compensate for caloric expenditure.
  • Your day will yield much more : eating breakfast will not make you more productive, but it does regulate your insulin and glucose levels in the body to provide better mental performance. When you don’t eat breakfast, the production of the hormone cortisol, a substance responsible for stress , increases, which has negative consequences that affect your mood.
  • Activates the metabolism : when we have breakfast we get the metabolism of food to activate and start working quickly. The earlier you eat breakfast after waking up, the more active your metabolism will be. On the contrary, when we do not eat breakfast, the body, instead of burning the calories from the first meal of the day, will reserve them in the form of adipose tissue (fat).
  • Intellectual development : breakfast is the most important meal for children, as it stimulates their physical development and determines their physical and mental productivity during the hours they will be at school.

How is the ideal breakfast?

Breakfast should be a meal rich in the different food groups, since it is the first nutrient load of the day and it is necessary to offer the body everything it needs to support the next hours of activity. This time of day is also ideal to satisfy any caloric craving, since you have the rest of the day to burn those calories, so if you get a chocolate, a piece of pastries or some food that you usually avoid, keep in mind that the morning It is the best time to enjoy it without regrets.

Although you can have an infinite variety of foods for breakfast, there are some that should not be missed, such as cereals, fruits, dairy, protein and carbohydrates. This combination, in addition to being very complete and satisfying, has everything you need to be active and healthy all day.

You may also be interested in:   Eating insects: health benefits and risks

Likewise, there are also certain habits that you should avoid, for example, foods high in saturated fat, such as a piece of fried bacon or fried egg. Prefer those preparations that you can make grilled, baked or steamed, you don’t want your first meal of the day to be a dose loaded with triglycerides and cholesterol. Follow these tips to have a perfect breakfast:

Choose the right carbohydrates

The best way to incorporate this food group into your breakfast is through whole grains such as oats, barley, quinoa or bread with nuts for delicious toasts. The fiber and glucose that these foods contribute to the body is an ideal combination to start from the liver to the intestinal tract.

Beware of combinations

When you wake up, the stomach is somewhat sensitive, which is why you may have noticed that when you combine a piece of orange with a sandwich, your body collapses and you start to feel stomach pain. To avoid this, try not to combine sweet foods with salty foods, therefore, we recommend that you eat your portion of fruit in the middle of the morning at snack time, 10:00 am, preferably.

Protein cannot be missing!

The best protein that we can incorporate into our breakfast is the egg, because in addition to being a healthy food, it is rich in protein and is digested quickly. Of course, try to eat it boiled, scrambled or baked. Avoid fried egg, as it is loaded with an unnecessary dose of negative fats that the body does not need.

Hydrate when you wake up

Before eating any food, drink a glass of water on an empty stomach to hydrate properly. This will help you activate the functioning of the kidneys to eliminate toxins and waste accumulated in the body. When you finish eating breakfast, have a second glass of water to improve digestion.

Healthy breakfasts to start the day

Oat pancakes

They are an excellent source of fiber, protein and carbohydrates, the best of all is that they are super satiating, so you can arrive without hunger at snack time. To prepare them, you just have to mix ½ cup of oat flakes, 3 eggs, 1 teaspoon of cinnamon, 1 banana and water in the blender. Process everything and prepare your pancakes on a hot griddle.

Oatmeal with fruits

Oats are one of the best cereals that we can incorporate into our diet, it stimulates the intestinal tract, is low in calories and provides energy. Prepare by mixing ½ cup of oat flakes with a cup of hot skim milk, cook for 5 minutes and you’re done. At the end you can sweeten with a little stevia and add healthy fruits such as blueberries, strawberries and bananas.

Whole toast

Whole wheat bread is not healthier, but rather it is rich in fiber and therefore helps to better metabolize fats in the body and prevents insulin spikes. You can make whole wheat toast and spread it with avocado , smoked salmon, olive oil and a pinch of pink salt. You can also substitute scrambled egg, low-salt cheese, or peanut butter for salmon. This alternative is perfect for those who have little time to prepare breakfast in the morning.

Yogurt with granola!

Yogurt is an excellent way to incorporate healthy protein into your diet and combined with nuts it provides many vitamins and nutrients that the body needs. This breakfast is super easy to make, you just have to mix a natural Greek yogurt with a handful of granola and an envelope of stevia. Clever!

Omelette with vegetables

An omelette with vegetables is the easiest option to incorporate macronutrients into your diet in a single meal. Beat two eggs and mix them with diced tomato, julienned onion, diced potatoes and a pinch of salt. Then prepare your omelette in a pan moistened with olive oil and enjoy in the company of a whole wheat toast.

nutritious smoothie

If you don’t have much time to sit down to eat, enjoy a nutritious smoothie on the way to work. You just have to process in the blender three tablespoons of oats, a handful of chopped strawberries, ½ glass of water or skim milk and a little ice. Pour into your thermos, sweeten with stevia and enjoy.

We hope you enjoyed these healthy breakfasts, all very easy to prepare and delicious. They will provide you with all the energy you need to face the day.


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Hello Readers, I am Nikki Bella a Psychology student. I have always been concerned about human behavior and the mental processes that lead us to act and think the way we do. My collaboration as an editor in the psychology area of ​​Well Being Pole has allowed me to investigate further and expand my knowledge in the field of mental health; I have also acquired great knowledge about physical health and well-being, two fundamental bases that are directly related and are part of all mental health.

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