Things To Eat & Avoid For A Healthy Breakfast

Things To Eat & Avoid For A Healthy Breakfast

How many times have you heard expressions like “Breakfast is the most important meal of the day” or “Have breakfast like a king, lunch like a prince and dinner like a beggar”. Many professionals agree that no matter what is chosen to prepare it, it is an essential part of the day.

This is because it provides essential nutrients and energy and influences mood and physical and mental performance during the day. There is even research that found that the body better assimilates the foods we eat on an empty stomach. For this reason, we explain what foods you cannot miss when preparing breakfast and which ones you should avoid.

What effect does breakfast have on our weight?

For a meal to be healthy we must achieve a balance between the main nutrients: carbohydrates, proteins, fiber, and fats. For best effects these should be of the highest possible quality, this is achieved with natural or fresh foods instead of those that are processed. Here are some options for each type of nutrient:

Things To Eat & Avoid For A Healthy Breakfast


Carbohydrates are divided into two large groups: simple and complex. Generally, the former is called “bad” because they are quickly absorbed and provide immediate energy, while the latter are considered “good” because they take time to be absorbed.

However, many nutritionists point out that this categorization would not be correct, since both are necessary for a balanced diet. These are foods you can get them from:

  • Oats.
  • Whole grains.
  • Most fruits and their juices.
  • Dairy products.
  • Vegetables.
  • Honey.
  • Bread
  • Quinoa
  • Vegetables rich in starch (starch), such as broccoli, spinach, or potato.
  • Yogurts


These nutrients can be obtained from animal or vegetable sources, although the former will be of higher quality thanks to its rich level of essential amino acids. For this reason, nutritionists recommend compensating it with an adequate mix between both. These are foods that you can incorporate:

  • Lean meat can be turkey, beef, or chicken.
  • Nuts.
  • Egg.
  • Dairy products.
  • Vegetables.
  • Fish, such as herring, tuna, cod, salmon, or trout.
  • Seitan.
  • Soybeans.
  • Tempeh.
  • Green leafy vegetables.


It is the substance responsible for making us feel satisfied, adding volume to our diet and facilitating digestion. Keep these foods in mind when preparing your breakfast:

  • Yams.
  • Berries
  • Plums
  • Figs
  • Apples
  • Peaches
  • Whole-grain bread, pasta, and cereals.
  • Potatoes.
  • Bananas
  • Pears
  • Seeds, such as pistachios, almonds, or pecans.
  • Carrots


This is another word that may sound negative, but fats are a great source of energy and help the body absorb vitamins. These are healthy options that you can include to get it:

  • Extra virgin olive or coconut oil.
  • Avocados
  • Nuts, such as almonds, hazelnuts, chestnuts, walnuts.
  • Eggs
  • Cheese.
  • Chia or sunflower seeds.
  • Whole yogurt, or kefir or Bulgarian.

What to avoid

A healthy breakfast is not only achieved by the foods that you incorporate but also by those that you avoid. You must inform yourself about the number of calories, portions, and nutritional information of the food, so pay attention to the labels of the products you buy.

Specialists warn that processed, refined, fried, or sugary foods can have harmful effects on health, especially if they are consumed on an empty stomach. These are examples of products to avoid:

  • Sugary or energizing drinks.
  • Processed meat, such as hot dogs, bacon, canned, jerky, dried, canned, and meat-based preparations or sauces.
  • Sugary cereals.
  • Artificial sweeteners.
  • Hotcakes with artificial honey.
  • Artificial fruit juices.
  • Masses.
  • Salt.
  • Flavored yogurts.
  • Avoid breakfasts at fast-food chains.

The danger of “skipping it”

There are professionals who do not agree that breakfast is the most important meal of the day. Tim Spector, a professional at King’s College London, explained “each one has a unique metabolism, genetics, and very different gut microbes, so they will react differently to the same foods. The standard guidelines should not be regarded as absolute truth ”.

Another very common reality, especially in adolescents, is to overlook this food. Experts from the American Academy of Pediatrics (AAP) explain that this could be due to altered sleep habits, weight disorders, or accelerated routines. Therefore, they recommend options for quick breakfasts such as granola bars, cereals, or dried, dehydrated, or fresh fruits.

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