How should an energetic breakfast be so that it provides us with the energy we need, and is also healthy? Find out which foods you cannot miss, and which are the most nutritious.

How many times has your mother told you since you were little that you have to “have  breakfast like a king, lunch like a prince and dinner like a beggar”? And it is that although many of you think otherwise, this popular saying is absolutely right in the world.

And it is that it seems very important that when we get up we have a good breakfast that helps us to recharge our batteries well for the rest of the day while at the same time we lift all our spirits. In this way, we can carry out all our work activity with a great deal of energy and optimism.

In fact, it has been concluded that breakfast should contain at least 20-25% of all the calories that will be ingested throughout the day. Above all, if we take into account that nothing has been ingested in the past 10-12 hours.

What foods should be eaten for an energetic breakfast?

Has it been clear to you how important it is to eat a good breakfast throughout the first hour of the morning? Well now we are going to detail in great detail what foods we should consume at breakfast time.

A good portion of carbohydrates

When it comes to getting a good portion of energy, carbohydrates will play an essential role in this regard. For this, it is recommended to take a slice of whole wheat bread and bowl of oatmeal cereals that are not high in sugar.

In this way, we will be able to recharge the batteries well without having to neglect our line or take on a few extra kilos.


The truth is that fruits are an inexhaustible source of vitamins and minerals that will be essential to strengthen our body.

For this reason, it is advisable to take, for example, a good portion of, for example,  oranges or kiwis in order to improve our defenses and be less exposed to flu or colds. For their part, apples and bananas provide an extra dose of potassium that will give us a shot of extra energy so that we can concentrate better.

Low-fat dairy

There are many people who opt for dairy products from yogurts or cow’s milk at breakfast time. However, it must be taken into account that these foods contain a fairly high caloric index that will only make us gain a few extra kilos. However, yogurt stands out for being a nutritious food full of benefits, ideal -for example- to start the morning.

You can also opt for goat’s milk, a drink that has more fat than cow’s milk, but a lower amount of lactose.

Although there are also foods that can replace them, such as soy milk, which is also high in protein and has antioxidant properties.


Nuts are also an option to take into account to get a good dose of glucose, unsaturated fats and fiber. It is possible to find all these elements in for example hazelnuts, almonds and walnuts. Although it is not advisable to abuse their consumption either since they have a fairly high caloric index.

The best? Always opt for a handful of nuts; for example, those that can fit in one hand (about 25 grams, approximately).

Nor can it be missing in your breakfast…

Cereals, better whole

Breakfast cereals can be ideal, but if they are whole, since common breakfast cereals (for example, those made for children), tend to contain an excess of sugar and low fiber content.

Therefore, it is a good idea to choose cereals for breakfast, as it is a good way to provide our body with complex carbohydrates. An example is oatmeal, which we can enjoy in the form of a porridge.


A slice of bread accompanied with a teaspoon of jam and white cheese would be unique, as would accompany it with a little butter or low-fat sausage. Cookies can be fine if they are not eaten every day, as can pastries.

A glass of warm water with lemon

Very few drinks like lemon water are going to help us so much when it comes to getting up. The reason? Well, because this mixture will purify all our respiratory tract while at the same time eliminating all the toxins that are stored in our stomach. It will also quench our thirst and it will contribute to strengthen all our defenses.

Some tips for breakfast

Have you already taken note of all the foods that you should take when enjoying a most energetic breakfast? Well then, we will tell you a series of tips that it would not hurt for you to follow from time to time.

  • Give yourself time to eat breakfast. There is no use eating all these foods “fast and running” before going to work as it can have negative effects on your stomach.
  • You can do a couple of stretches. Of all you’re lower and upper extremities right out of bed. In this way you will gain flexibility and you will be able to walk and make efforts without your health suffering.

As we can see, enjoying an energetic breakfast is very simple, as well as healthy and nutritious. What’s more, it is very easy to choose natural and healthy foods.


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