Everyone has heard that breakfast is the most important meal, but why is breakfast indispensable? Starting the day with a nutritious breakfast stimulates the metabolism and fuels the body and brain. In addition to its nutritional value, breakfast promotes mental alertness and physical performance. To learn how much breakfast will benefit you and how to get a well-balanced meal to help you get started on the day.
Breakfast is the most important meal of the day.

Eating breakfast can help improve your overall health and well-being, as well as your performance at work or school. According to the results of different studies, if you eat breakfast, you will enjoy several benefits:

It will motivate you to eat healthier: People who eat breakfast are more likely to consume more milk and less saturated fat than those who skip breakfast. Also, you will be more likely to consume the recommended daily servings of fruits and vegetables.
Your blood sugar levels will be balanced: Breakfast helps your body break down glucose, or blood sugar, better.
Breakfast boosts your metabolism: It allows you to burn calories throughout the day, helping you avoid unnecessary weight gain.
They will increase their energy levels: Compared to those who do not eat breakfast, breakfast people are more physically active. Moving helps you avoid gaining weight and feeling tired.
Breakfast supports heart health: Skipping breakfast could increase your risk for certain diseases, not just high cholesterol, but heart disease, high blood pressure, and diabetes.
Stimulates the brain: Eating breakfast can stabilize your glucose levels and increase your ability to focus, reason, and process information.

What happens if you don’t have breakfast? If you skip breakfast, you will miss an opportunity to consume essential nutrients, such as vitamins, minerals, and fibre, essential for a well-balanced diet. In addition, compared to people who do eat breakfast, the probability of being obese is five times higher among those who do not eat breakfast.

Tips for a healthy breakfast

If you choose to eat breakfast, you still have a question: What should you eat? You may think that a coffee and a donut are enough for breakfast, but according to experts on the subject, foods that are high in sugar do not provide the same benefits as a well-balanced plate.

Keep in mind that a good breakfast should include protein, whole grains, healthy fats, and fruit or vegetable. If you are curious about what foods you should have for breakfast, consider the following recommendations:

Greek yogurt with dried fruit (walnuts)
blueberries and whole-grain cereal
toasted bread with avocado and a side of fruit
scrambled eggs with vegetables
toasted bread (the kind that has a lot of fibre) with peanut butter

Now, what times should you eat the most important meal of the day? Although the exact time will vary according to the needs and schedule of each person, an excellent general rule is to try to eat breakfast no later than an hour after waking up.
It also has various benefits, since it breaks the fast of several hours and replenishes the glucose levels in our body, which is the source of energy we have and that encourages us to be active. It is important not to let a long time pass after we wake up to have breakfast, since the sooner we have the nutrients we require, the better we can face the day and feel more vital.

Alejandra Alarcón, nutritionist and member of the Obesity and Diabetes Program at Clínica Universidad de Los Andes, explains that “breakfast should be between 20 or 25% of the total caloric intake we consume during the day. It is recommended that it be made up of various food groups. For example, cereal or whole wheat bread provides carbohydrates. For example, dairy products that can be milk, yogurt, cheese or egg, provide protein, and fat can be represented by avocado. Fruit is also important because it provides fibre and vitamins”.

In addition to the energy obtained from eating in the early hours of the day, those who eat breakfast control their weight and food intake throughout the day. People who eat more significant portions at night are heavier than those who eat their meals balanced and at certain times.

Alejandra Alarcón emphasizes that “those who eat breakfast have greater satiety from the beginning of the day, which allows them to better segment their meals. It is important to be orderly and segment foods to have a healthy and balanced eating plan”.