Considered as the most important meal of the day has to include all the nutrients capable of activating us and guaranteeing the well-being of our entire organism: dairy products, fruit, and cereals are mandatory consumption.
Not eating breakfast can lead to health problems, such as a greater risk of cardiovascular death and obesity, and diabetes.
Despite the evidence and the advice of doctors and nutritionists, some still resist eating breakfast.
Therefore, it is clear that to improve the health of the population. It is necessary to insist on the need for breakfast and that this first meal of the day is balanced, with a good supply of fiber, vitamins, and proteins. Cereals cannot be absent; since they are at the base of our diet; and have a high nutritional value, it is easily accessible and versatile. Precisely, this versatility allows cereals to be -perfectly combined- with foods such as yogurt or fruits, which are also part of the perfect breakfast.
From a nutritional point of view, cereals are a good source of carbohydrates, proteins, fiber, vitamins (especially from group B), and minerals (potassium and magnesium). The cereals fortified with vitamin D are an option for those with low vitamin. Another inexcusable reason to increase fiber consumption is its importance in the composition of the microbiota, the billions of microorganisms that are housed in our intestines and that play a fundamental role in the health of our body (beyond the digestive one). A healthy microbiota; is a shield against infection (improves the immune system), obesity, heart problems, and mental health. Breakfast cereals have been criticized for their sugar content, but their contribution to the intake is not as relevant; as it is feared.
Mandatory food
Milk and derivatives (yogurt, cheese, etc.): provide a high content of nutrients with their caloric value; They provide proteins of high biological value, fat, carbohydrates, fat-soluble vitamins (in whole dairy products), phosphorus, and calcium.
Cereals and derivatives (bread, cookies, homemade pastries, cereal flakes, etc.); have complex carbohydrates, protein, B vitamins, and minerals. Whole grain cereals are also rich in insoluble fiber.
Fruits (fresh fruit, smoothies, and natural juices) are essential to achieving a varied, balanced, and nutritious diet. In general, fruits give us mainly carbohydrates, fiber, water-soluble vitamins (especially A and C), and minerals (where potassium and phosphorus stand out).
Complementary foods
They have to be different from the previous ones, and it doesn’t need to be a complete portion of the food: extra virgin olive oil, tomato, nuts, eggs, ham, butter, coffee, honey, legumes, etc.
