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How to achieve a balanced and nutritious breakfast

23 mayo, 2021

The first meal of the day not only gives us a pleasant moment to start the activity but also becomes very important to achieve a healthy diet and take care of the body with the help of what we eat, so today we tell you how to achieve a balanced and nutritious breakfast that positively impacts our health.

Why take care of breakfast

The breakfast As it is the first meal of the day, it breaks the night fast that we do while we sleep, therefore, it is essential to initiate metabolism activity internal.

In addition, when taking care of health, the composition of breakfast is usually of great importance, because it will condition future sensations as the day progresses, such as the hunger, the tiredness, stress, anxiety and others.

A breakfast made up of low-glycemic foods is known to help prevent obesity in children, and at the same time, starting the day with a large meal helps you lose weight.


A 30% of the day’s calories it is advisable to concentrate them on the breakfast, without losing sight of the quality of the food they provide, so that this first meal has a positive impact on our health and the functioning of the body during the rest of the day.

How to get a balanced breakfast

Like any meal of the day, breakfast should provide a balanced amount of macronutrients, so our breakfast should concentrate the 30% of the day’s calories, you should also offer most of these through complex carbohydrates, a small part can be sugars, and the rest of the energy must be offered by foods with proteins and fats.

50 to 60% of the calories for breakfast should be derived from carbohydrates, 15 to 20% of protein and the rest of the fats always choosing those of good nutritional quality.

So, we can achieve a healthy breakfast by including in our breakfast foods rich in carbohydrates such as whole wheat bread with honey that has a small amount of sugars and more complex carbohydrates, whole wheat toast, bread with added seeds such as spelled bread and poppy seeds.


Another source of carbohydrates at breakfast are fruit They also offer vitamins and minerals to the body, which is why they must be present in this food. In addition, vegetables can also be at breakfast, by means of a tomato bread for example, or a spinach cream, a sandwich with green leaves or others.

The vegetables and fruits if they are fresh add fiber, reduce the glycemic index of breakfast, give satiety and increase its nutritional density.

On the other hand, when choosing protein sources for breakfast We must always take care of its quality, being able to add complete and lean proteins that limit saturated fats and cholesterol in this meal. We can choose skim milk or yogurt, low-fat cheeses, cottage cheese, or eggs, smoked salmon, serrano ham, tuna or some other meat product low fat or healthy fats for the body.

By choosing the fats for breakfast, we can get these from olive oil that we add to some toast or, avocado that we add to bread. They are also sources of healthy fats for breakfast: dried fruits and seeds that we can add to a bread or add to a bowl of milk or yogurt.

Examples of balanced and nutritious breakfasts

  • Glass of milk with whole wheat toast with olive oil and tomato.
  • Snack of curd, Serrano ham and green leaves. Orange juice
  • Bowl of yogurt with fresh strawberries and banana, oatmeal and walnuts
  • Milk with dried peaches, oats and almonds. Orange juice.
  • Infusion with whole wheat bread with cheese, smoked salmon and seeds sesame. 1 kiwi.

You can build your own combination of ingredients taking into account the keys given above for achieve a healthy and nutritious breakfast that favors the health of the organism.

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Image | Avlxyz, Chirnoaga and jabsandrew