Healthy breakfast options

The concept we were told from a very young age and until recently, "breakfast is the most important meal of the day," is long gone. And I ask, if it's supposedly the most important meal of the day, why is it the meal we eat the worst, the fastest, often even standing up, and with the worst foods? Let's look at healthy breakfast options to correct this.

In a "supposedly ideal breakfast," there can be more sugar than we need all day: milk with industrial breakfast cereals + orange juice, or the most common rushed option, coffee with milk and pastries or "supposed fiber-rich cookies with no added sugar."

We had accepted this as a "Complete and Balanced Breakfast" BECAUSE THAT'S WHAT THOSE WHO ARE ONLY INTERESTED IN MAKING MONEY TRY TO SELL US (it had to be said, and it was said). Before getting into the subject at hand, I want to clarify:

5 truths about breakfast

1. Breakfast is not the most important meal of the day: ALL OF THEM ARE.
2. You can eat breakfast or not, and you won't gain weight, run out of energy, or be wrong because of it. It's all a matter of habits. What's the point of eating breakfast if what you eat isn't food?
3. It's not the most important, but it's clear that if you decide to do it right, BREAKFAST IS OFTEN ONE OF THE MOST ENJOYABLE MEALS OF THE DAY.
4. As with all meals, a breakfast should consist of REAL FOOD.
5. Everything in perfect balance: PROTEINS, CARBOHYDRATES, AND FATS.

Tips for a good breakfast

• DEDICATE THE TIME IT DESERVES. Don't rush breakfast, sit down, enjoy, put your phone away, savor, talk with your family... there will be time to rush later.
• Look for healthy, easy, and quick breakfast options. You can save more elaborate ones for the weekend or when you have free days.
• Vary it each day. Do you always eat the same lunch or dinner?
• You can even prepare it the night before.

My recommendations for delicious, simple, and healthy breakfasts:

1. Nothing is more Spanish and healthy: 1 or 2 slices of whole-wheat bread or protein bread with tomato, olive oil (oregano, salt, and pepper optional) + coffee with milk or 1 yogurt or 1 piece of fruit.
   • Variations. – toast with avocado and chopped hard-boiled egg on top; toast with serrano ham and tomato; toast with cream cheese and chopped strawberries with Peanut Butter.
2. A classic: Oat porridge or oat flour + fruit. Heat the oats with milk or a plant-based drink, then add a fruit of your choice.
   • Variation. – Overnight Porridge. An overnight porridge is simply a porridge that you let sit in the fridge overnight, so the oats hydrate over the hours and are ready to eat the next day. Add fruits like strawberries, blueberries, you can make it with half milk and half yogurt, add chia seeds. Delicious! You'll have a fresh and nutritious breakfast already prepared.
3. Yogurt + Fruit + Seeds or nuts. – to which you can add an extra scoop of your favorite Whey Protein + a touch with chopped dark chocolate pieces on top or sugar-free chocolate syrup.
4. Oat pancakes with banana and peanut butter – as easy as making one or several small pancakes with egg whites and 1 yolk + oat flour. Flip them and they're ready. Slice a banana on top and the finishing touch with peanut butter. You'll be looking forward to breakfast tomorrow!