Breakfast, more than something healthy.

One of the most important habits that parents and caregivers must promote among our children is healthy eating. And within this context, breakfast plays a fundamental role. Not only does it provide the necessary nutrients to start the day with energy, but it also provides an opportunity to foster a space for dialogue and communication between family members.

Benefits of breakfast

Breakfast is considered the most important meal of the day, as it provides the necessary nutrients to activate the metabolism and maintain good physical and mental performance. Some of the most notable benefits are:

1. Energy for the day

After a long period of fasting overnight, breakfast provides the energy needed to tackle daily activities. A balanced breakfast, made up of foods rich in carbohydrates, proteins and healthy fats, helps keep blood glucose levels stable and provides the energy necessary to stay active and focused.

2. Improves school performance

It is proven that children who eat an adequate breakfast have better school performance. Breakfast provides the nutrients necessary for the proper functioning of the brain, improving concentration, memory and learning capacity. In addition, it prevents the feeling of hunger in the morning, which can distract children and make it difficult for them to pay attention in class.

3. Weight control

Contrary to what you may think, skipping breakfast does not help you lose weight. In fact, it can have the opposite effect. By not eating breakfast, the body enters a state of prolonged fasting, which can lead to increased appetite and excessive food intake for the rest of the day. A balanced breakfast, on the other hand, helps us control hunger and maintain a healthy weight.

4. Improves cardiovascular health

Eating the right breakfast, based on healthy foods such as fruits, whole grains and low-fat dairy, can help reduce the risk of cardiovascular disease. These foods are rich in fiber, vitamins and minerals, which help keep the cardiovascular system in good condition and regulate blood cholesterol levels.

Breakfast as a moment of dialogue and communication

In addition to the nutritional benefits, breakfast also provides an opportunity to encourage communication and dialogue between family members. Sitting together at the table and sharing this special moment allows us to establish emotional bonds, strengthen family relationships and transmit values and traditions.

Breakfast can become a space for conversation where all family members can express their concerns, share their experiences and plan the day. It is an opportunity to listen to our children, learn about their concerns and provide them with the necessary support.

Additionally, family breakfast can be a learning moment. We can take the opportunity to talk about the importance of healthy eating, explain the benefits of different foods and teach them to make informed decisions about their diet.

Tips for a healthy breakfast

For breakfast to be healthy and balanced, it is important to follow some recommendations:

1. Include foods from different groups

Breakfast should include foods from different groups: carbohydrates (bread, whole grain cereals), proteins (milk, yogurt, eggs) and healthy fats (nuts, olive oil). This guarantees a balanced supply of nutrients.

2. Prioritize natural foods

It is advisable to avoid processed foods and opt for more natural and healthy options. For example, instead of sugary cereals, we can opt for rolled oats or homemade granola.

3. Vary breakfast

It is important to vary your breakfast to ensure you get all the necessary nutrients. We can include different types of fruits, dairy products, whole grains and proteins.

4. Avoid added sugars

It is advisable to avoid foods high in added sugars, such as packaged juices and sugary cereals. We can opt for healthier options, such as fresh fruits or natural smoothies.

5. Plan ahead

To ensure you have time to prepare a healthy breakfast, it is advisable to plan ahead. We can leave some foods prepared the night before or look for simple and quick recipes to prepare.

In short, breakfast is a fundamental meal that we should not skip. It provides the necessary nutrients to start the day with energy, improves physical and mental performance, helps control weight and contributes to maintaining good cardiovascular health. In addition, family breakfast gives us the opportunity to strengthen emotional ties and transmit values and traditions. By following some simple tips, we can ensure we enjoy a healthy and balanced breakfast every day.