Do you know what the ideal and healthy breakfast is?

Breakfast, the king and the forgotten: the new episode of the podcast “A gust amb la Terra” deals with factors such as quantity, variety and time spent as conditions for a good breakfast

Do you know what the ideal breakfast is?


Today we talk about what we socially recognize as “the most important meal of the day”: the breakfast. How much truth is there in this statement? What foods make up the ideal breakfast? What recipes can we turn to to get out of the everyday?

We have Noelia Lopez, Nestlé nutritionist in Spain, to delve deeper into this important part of the day. Because, even if it’s hard for us to believe it, there are very few who eat breakfast correctly.

We usually think we have a good breakfast, but…

We commonly mistakenly think that the only important thing about breakfast is nutrition. But it’s not like that, not by a long shot.

The role of the environment is something that is always overlooked: to start off on the right foot, beyond the amount and variety of nutrients we should consume, there other factors conditioning

Time, an important ally for an ideal breakfast

First, get rid of your phone: spend time on familywithout external distractions, to this food is vitally important.

In this sense, we must also focus on the concept of time itself: The Nestlé nutritionist insists that investing at least 20 minutes in breakfast can make a big difference.

“We eat breakfast too quickly”, says the expert

The most common, and especially among young people, is to eat breakfast in just five minutes: according to Noelia López, up to 58% of children finish their first meal of the day in less than ten minutes.

The importance of breakfast: do we think we know more than we do?

Beyond what we have already pointed out, it is very common to understand breakfast as the most important meal of the day. But… why?

Noelia López assures that in reality all meals are important. However, more prevalence is usually given to breakfast. The nutritionist explains why:

“There is a need to promote breakfast from health professionals, since only 25% of the Spanish population eats a full breakfast”

These are the data collected by the ANIBES study, from the Spanish Nutrition Foundation. In the same vein, with regard to children, only 35% consume dairy products, cereals and fruit, essential components for an ideal breakfast.

But what is most striking is that, despite this estimate, 80% of parents believe that their children eat the right breakfast.

What should the ideal breakfast contain?

According to the Spanish Nutrition Foundation, breakfast should be complete, varied, balanced and satisfyingproviding between 300 and 500 kcal in healthy adults, which is equivalent to 15-25% of the total daily energy of a typical diet (which as a general rule is 2000 kcal per day).

In addition, it will also have to cover 20% of the nutrients that are recommended daily, which is why the variety of foods is so important.

How to prepare a good breakfast?

But, leaving aside the technicalities, in order to eat a good breakfast we must ensure the presence of:

  • Dairy products. Milk and derivatives, such as yogurt, cheese or kefir. These products have a high concentration of nutrients: proteins, fat-soluble vitamins (such as A, D), phosphorus, calcium. We can also find vegetable alternatives for those who prefer them. In these cases, the best option will be those vegetable drinks that are more like milk: that do not contain added sugars and that are enriched in calcium and vitamin D (this is the case of soy, oat, almond milk)
  • Cereals and derivatives. Preferably integral. Bread, wholemeal cereal flakes, cakes made with wholemeal flour… All of the aforementioned provide us with complex carbohydrates, vegetable proteins and low amounts of fat, in addition to P-type vitamins and minerals such as zinc.
    • In addition, if we opt for whole grain cereals it will be much easier to reach the minimum of 25 grams of cereals per day recommended by the WHO for a healthy diet
  • fruit. Whole, local and seasonal. Although there are many occasions when we have indicated that consuming the whole fruit is a better option, we can also introduce natural juices and smoothies, as long as it does not result in replacing the piece of whole fruit.

Another type of damage?

The above food groups are the foundation on which breakfast should rest, although there is nothing wrong with incorporating other types of food to make breakfast more desirable and appealing.

For example, we can play with adding olive oil, tomato or egg, vegetable paté based on legumes, such as hummus, or vegetables such as aubergine, for a different touch from toast.

Also dried fruits, roasted or raw, in different formats (whole, crushed, 100% dried fruit spreads), olives, seeds, …

Consider these ideas!

The Nestlé nutritionist provides a series of ideas to get out of the routine, consume an ideal breakfast and do it in a healthy and fun way.

The bowl it’s not just for cereal milks

  • We can prepare one fruit salad, full of color, which can be shared with the rest of the family.
  • Porridge traditional/oat with Nesquik 100% cocoa.
  • with yogurt natural, nuts, cut fruit (blueberries, tangerines, grapes) anything that allows us to take advantage of the food we have at home.


Toasts are a classic. And if we use wholemeal bread, better than better. But, to get out of the usual, Noelia López indicates a series of combinations.

  • Toasts of wholemeal bread with hummus, boiled egg and arugula
  • White cheese to spread handle, spinach leaves, flax seeds and a spoonful of coffee with honey
  • Vegetable pâtés. It’s something healthy and sustainable that we can have for breakfast. The thing is to know how to do it. The best? We just need a chopper or a glass blender. First, grind the base ingredient, such as cooked legume, ground dried fruit, potato or roasted sweet potato. We can give it fluidity, with foods that contain healthy fats, as is the case with olive oil or avocado. And we can also add ingredients such as herbs or lemon, which give flavor and aroma. Leave to cool in the fridge and ready!
Pea and chickpea hummus, vegetable pate
Pea and chickpea hummus. EFE/Nestlé Kitchen

Also to take away…

The lack of time often forces us not to have breakfast or to have a somewhat unhealthy breakfast. To avoid this, it is best to opt for foods such as bars:

  • They can be made with oats, hazelnuts, hazelnuts and chia seeds, among other things

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