5 Breakfasts to face different days

Tired of always having the same breakfast? Lacking ideas to innovate? Little time to prepare and / or eat breakfast? Difficulties for children to eat breakfast? Tired of monotony and unappetizing proposals? That we can't think of a complete breakfast but with few calories? How to cover great nutritional needs with little time and little volume? If any of these questions resonate in our heads every morning, it is time we looked for solutions.

• Depending on the day that we are going to have, we can choose one type or another of breakfast that will benefit us the most.
• It is convenient to include fresh vegetable products at breakfast that, in addition to vitamins, provide us with fiber and carry freshness.
• It should also contain a source of slow absorption carbohydrates such as those provided by whole wheat bread and proteins that we can achieve with dairy products, lean cold cuts ...

Chargers breakfast for an intense day

Cappuccino with cocoa + tuna sandwich with fresh tomato, lamb's lettuce and olives

In addition to its creaminess and appetizing flavor, cappuccino combines without excesses two products with stimulating effects on the central nervous system, coffee and cocoa, to wake us up and stay active. It, and fresh products such as tomatoes and lamb's lettuce, offer us vitamins, minerals, fiber ... with few calories, as well as bioactive substances such as lycopene from tomatoes, which is being studied because it can be beneficial in multiple aspects, such as the prevention of sunburn. Finally, olives provide us with monounsaturated fats, which are essential in a healthy diet.

Breakfast on a Saturday with time

Toast with avocado and blood orange + yogurt with almonds and blueberries + rooibos

In order to make a healthy and complete breakfast, let's choose a source rich in slow-absorbing carbohydrates, such as a good whole wheat bread. If it also contains seeds, we will be able to increase the consumption of vitamins, minerals and fiber. will provide monounsaturated fatty acids, vitamin E with antioxidant properties, folic acid, etc., and the blood orange, together with blueberries constitute the antioxidant part of breakfast for its vitamin C content. And let's not forget the flavonoids of blueberries with properties too antioxidants and antimicrobials. For its part, yogurt provides us with proteins of high biological value and calcium, while almonds provide heart-healthy fats, fiber, potassium ... And to drink, an infusion of rooibos, a non-stimulating drink to take us through the day in stride.

Light breakfast, do not weigh you down

Rice cakes with low-fat fresh cheese and raspberries + green tea with mint

Few such complete combinations are so low calorie. Rice cakes are a product rich in carbohydrates but because of their volume they provide very little energy, which is why they are ideal to fill us up without feeling heavy. Low-fat burgos fresh cheese is one of the least caloric that exists, the fact is that it contains a large proportion of water, so at the same weight it provides very few calories. Raspberries are rich in fiber and potassium, have a good part of water and little sugar, unlike many fruits. We could also have chosen strawberries, even lighter. And as a drink, a stimulating tea to activate us, with antioxidant properties due to the tannins it contains, but importantly, without sugar and the touch of flavor is provided by mint!

Nutritious breakfast, ideal to recover after a sport session

Orange juice + Banana crepes with hazelnut and chocolate cream + curd with walnuts and honey

After exercising, we will need, among other things, fast and medium absorption sugars, proteins of high biological value, antioxidants, potassium and water. With the orange juice we start hydrating and providing simple sugars and antioxidant vitamin C. Crepes, in addition to more carbohydrates, offer us good proteins as they are made with eggs and milk. Hazelnut and chocolate cream (without going overboard!) Provides us with potassium, more sugars and fats to help us recover. Omega 3s, which can contribute as anti-inflammatories, also contain potassium. And if we have really done a significant wear, we continue to provide sugars through honey.

Tip: this breakfast is designed for after the activity, if we have breakfast before it is important to remember that it is advisable to leave at least an hour or an hour and a half between intake and exercise and that, contrary to recovery, we must be careful with sugars simple. It is also not advisable to take too much fiber, which can slow down digestion. Before exercising we can have a yogurt with a couple of spoons of cereals, some toast with fresh cheese, a banana and some almonds, etc.

Quick and easy breakfast to take so you don't be late

Milk shake with fruit (strawberries, banana ...) + cereal and dried fruit bar

If what prevails is the speed of having breakfast, let's opt for foods that are easy to eat and that combine different foods in a single product. The ideal example is a fruit milk shake to which we can add soluble cereals (malt, rye, chicory ... powdered) or flaked cereals, or accompany with a bar, cookies ... If we also include nuts, we have just rounded up the breakfast taking different food groups in a very simple way, nothing heavy and especially fast.

MAPFRE places its Nutrition and Dietetics service at the service of the insured, thanks to which you will be able to make inquiries about food and nutrition that arise in your day-to-day life. Find out about MAPFRE Salud insurance and choose the option that best suits your needs.