Breakfast is recognized worldwide as the most important meal of the day, since it allows us to supply the body with the necessary energy to recover from the fast that it went through during the night hours and allows us to start the daily routine.

In the following article, we will focus on what are the best breakfast foods, allowing us to create a list of those that have been considered most important.

What foods should a healthy breakfast include?

healthy breakfast must contain certain foods, in order to supply the energy and nutrients necessary to function in our daily routine. It is essential to include biological molecules of great importance and make it a balanced meal. Here are the best foods to include:

1. Avena

Oats are a cereal rich in fiber , carbohydrates and proteins , as well as being very versatile in its different forms to be prepared and consumed. Oatmeal can be eaten as a main dish, cooked with milk, or it can be a refreshing drink to complete our breakfast. (1)

2. Eggs

Eggs are a source of protein and lipids, they are also characterized by being very versatile due to their possible preparations (boiled, scrambled, tortillas, etc). 

Note: They are usually consumed as a main dish, since they are easily accessible and very common worldwide. (two)

3. Yogurt

Yogurt is a dairy product that confers great benefits to its consumers, it is delicious and easy to combine for breakfast. It can be served accompanied by fruit and granola or if it is a smoothie, take it as a company for our main dish.

4. Red fruits

Berries are the perfect delicious side to many of our favorite breakfast foods, including yogurt and oatmeal. They provide many benefits to the health of the consumer and are preferably ingested fresh and well washed, in order to take advantage of all their nutritional content.

To highlight: The most recommended red fruits for breakfast are blueberries , strawberries , blackberries, raspberries and plums, which contain large amounts of vitamins A, C and E, minerals such as potassium and magnesium, as well as antioxidants for the protection of the body against free radicals .

5. Nuts and seeds

Nuts and seeds are also an ideal companion for breakfast, since they are easy to include in our cooked oatmeal dishes or yogurt bowl, providing a nutritional contribution and a crunchy texture to breakfast.

Note: Peanuts, peanuts , walnuts, almonds , and chia or sunflower seeds can be consumed , to name just a few of the wide variety. (3)

6. Pan integral

Whole wheat bread contains whole grains and cereals , which greatly benefit and protect the health of the consumer. It is a bread rich in fiber, with antioxidants and low levels of sugar, as well as being delicious and easy to make at home. (4)

7. Avocado

The avocado is a fruit with a soft and creamy textured interior pulp , which is versatile enough to be included in many recipes. At breakfast it can be a standalone companion or spread on whole wheat toast.

You should know: Avocado has a great nutritional contribution and health benefits, since it is rich in potassium , which is an important mineral to keep blood pressure levels balanced , which favors heart health. 

8. Salmon

Salmon is a blue fish found in salt and fresh water, rich in omega 3 fatty acids and protein. It can be easily included in a breakfast, thanks to its versatility and characteristic flavor, being part of a sandwich, omelette or toast. (5)

9. Banana

The banana is a food with great nutritional contributions, which can be consumed as an additional ingredient or as a main dish. It is very healthy and can be boiled or fresh, even in smoothies, depending on consumer preference. 

To highlight: The banana is an important source of vitamins (vitamin A, C, B) and minerals (potassium, magnesium, calcium) , as well as fiber, protein and carbohydrates. (6)

10. Skim or vegetable milk

Skimmed or vegetable milk is a perfect option to reduce fat levels in our healthy breakfast. It has an infinite number of ways to be included and provides vitamins, minerals and proteins in concentrations that vary depending on the nature of its origin. 

Note: Among the most recommended vegetable milks for breakfast are almond milk, coconut milk, soy milk and oat milk. 

11. Green tea

Green tea is the favorite drink for many individuals at breakfast time, mainly for all the benefits it provides and its antioxidant quality to start the day.

You should know: Green tea greatly improves our defenses and regulates blood pressure, as well as being a natural detoxifier and diuretic (7)

12. Café

Coffee wakes us up and allows for greater concentration and memory, making it an ideal way to start the day. It is capable of providing a significant amount of antioxidants and protecting our digestive system and liver. 

To highlight: Coffee is extremely versatile depending on the taste of the consumer, being known and accessible worldwide. It can be consumed cold, hot, with milk or cream. 

Key Findings

  • Breakfast is considered the most important meal of the day , mainly because it is the source of energy that allows us to start. 
  • The diet must be balanced and include molecules of biological importance to take care of the health of our organism.
  • The inclusion of quality proteins, carbohydrates and lipids allow the creation of an adequate energy source to function properly throughout the day.
  • The versatility and benefits of all the foods mentioned will allow their inclusion in the diet in a simple and adequate way.

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