Everyone knows the saying "eat breakfast like a king, lunch like a prince and dinner like a beggar". And the advice of this proverb is absolutely true.

After the night, our body has been without food for about 6 to 10 hours, so first thing in the morning blood glucose levels are very low.

Our body needs to replenish its sugar levels to face the day to day. Therefore, a good breakfast is one of the bases of a good and balanced diet, since it replenishes glucose levels, the energy source of our body.

In addition to the fact that a good breakfast provides energy for our brain but also for our muscles and its importance is such that it reduces the risk of developing diabetes.

However, rushing, work schedules and the hustle and bustle first thing in the morning cause most people to consider that they have had breakfast after only having had a coffee or a juice or a couple of cookies. However, this small snack is far from being the recommended breakfast in a recommended diet.

Also, what happens if a person decides to skip breakfast?

Numerous studies have shown that some of the consequences of eliminating this important first meal of the day are: decay, alterations in mood, energy levels and memory, lack of concentration and bad mood, due to the deficit of glucose -our main energy fuel- produced by fasting. Thus, by not receiving any food, the lack of glucose forces our body to burn other energy reserves, which causes alterations in the normal functioning of the organism.

The benefits of breakfast

Studies also show the great health benefits of eating a balanced breakfast:

• Regulates fat intake. If breakfast includes: toast, bread, breakfast cereals, simple cookies, etc., the daily consumption of fat is lower. The consumption of these foods contributes to increase the caloric intake from carbohydrates, replacing others with higher fat content (industrial pastries, pastries, etc.).
• Increase fiber intake. If breakfast cereals or whole-grain breads are included, the chances of meeting fiber needs are greater.
• Rich in vitamins and minerals. Breakfast contributes significantly to the daily intake of vitamins and minerals. Studies carried out on children in different countries have shown significantly lower intakes of certain minerals (iron, calcium, magnesium and zinc) and vitamins (thiamine and pyridoxine) in those who did not eat breakfast compared to those who consumed this ration.
• People who eat breakfast keeptheir weight within healthy limits to a greater extent than those who skip breakfast. The fact of distributing calories during the day in 4 or 5 meals, helps not to overload any of them. This also helps to avoid snacking between meals (snacks, sweets, pastries and other sweets, soft drinks, etc.), a very important factor when it comes to weight control.
• People who skip breakfast set in motion a series of mechanisms in the organism (decrease of the hormone insulin and increase of cortisol and catecholamines...) to maintain the glycemia (blood sugar level) in acceptable values. These hormonal changes alter or condition behavior and negatively influence physical and intellectual performance.

This is what a balanced breakfast looks like

A good breakfast should provide between 20 and 25% of the calories that need to be ingested throughout the day. To be balanced, it should include at least dairy products (milk, yogurt, curd, cottage cheese...), fruits and cereals (bread, toast, cereals, cookies...). And apart, meat derivatives and sweets can also be included in moderate quantities.

• Cereals provide carbohydrates, vitamins and minerals, which are a great source of energy to face the day. In addition, whole grains also provide fiber.
• Dairy products have a high protein content. They provide our body with quality proteins, calcium and vitamins.
• Fruits or fruit juice. They provide the body with carbohydrates, water, vitamins and minerals. The fruit itself and the juice with pulp also provide fiber.
• Other products. You can include a stimulating drink, such as coffee or tea; meat products, such as cooked or serrano ham, low-fat cold cuts (chicken or turkey), sausages or eggs.

In addition, it is one of the most important meals for children, so that they get the calcium necessary for the development of their bones and growth, in addition to having an optimal school performance. Therefore, the key to face the day with energy and good attitude is to have a complete and balanced breakfast. Get into the habit of eating breakfast every morning because, after all, breakfast is the most important meal of the day.