Nutritious, quick and delicious options so you don’t skip breakfast

Nutritious, quick and delicious options so you don’t skip breakfast

Hustle and bustle are part of the daily routine of people in Colombia. Many wake up early to prepare their children for school, others for work, and still others to complete activities at home or responsibilities outside the home. Sometimes it can be difficult for a person to do all these tasks in one day and fatigue or lack of energy can appear.

The agenda or routine can be even tighter in big cities, where you have to face the complicated traffic that interferes with the synchronization of schedule and daily activities. In Colombia, for example, according to a study by the consulting firm Sinnetic, 20% of people say it takes them more than an hour to get to work.

This type of situation could affect the health of people who have to skip meals or start the day without breakfast due to lack of time, or eat less nutritious foods. According to Clara Lucía Valderrama, nutritionist and member of the Herbalife Nutrition Dietitians Advisory Council, this is a mistake to avoid since breakfast is one of the most important meals.

“Breakfast is the first meal of the day, the one that breaks the fast of the hours we sleep without eating. Its main function is to provide nutrients that provide the necessary energy for the first activities of the day; it makes us more alert and focused,” explains the nutritionist.

What goes into a nutritious breakfast?

The first thing to know is that a breakfast must provide sufficient nutrients and meet the needs of each person; These vary according to factors such as gender, age, work and physical activity.

Valderrama advises including protein foods, which can be eggs, low-fat cheese, or soy or dairy products. It’s also recommended to consume arepas, toast, or whole wheat bread that contain complex carbohydrates high in fiber, along with servings of fruit for vitamins, minerals, and phytonutrients.

“We have to remember that hydration starts at breakfast. You can include low-calorie drinks like tea or coffee or fruit juices with this. A good option are protein shakes that contain different nutrients,” adds the specialist.

It should also be noted that the first meals of the day are the basis of proper nutrition, which allows the body to function normally, including the immune system.

To mitigate skipping meals, especially breakfast, and thus start the day with nutritious foods for the body and lead a healthier lifestyle, the nutritionist highlights these delicious and easy-to-prepare options.

Fast options for everyone

-A protein shake that contains fruit and/or vegetables.

-Greek yogurt with granola and fruit.

– Eggs prepared with low fat accompanied by a medium corn arepa and a fruit juice with no added sugar. This juice can be replaced with whole fruit and combined with flavored water or unsweetened tea.

Lacto-Ovo vegetarian

-Egg or cheese, fruit, wholemeal bread, tea without sugar or drink with aloe vera.

Vegan or strictly vegetarian

-Shakes with soy protein, prepared in plant-based drinks (almond or coconut), with rice toast, chickpea hummus or peanut butter and fruit.

Finally, Valderrama warns that foods high in sugar and saturated fats, which do not provide essential nutrients, should be avoided as much as possible.