Take a few minutes each morning for healthy breakfast. Try it, it pays off. You will be more energetic, healthier and more efficient at work. Breakfast is a very important meal and you should invest some time in enjoying a high-quality morning meal and you'll have more energy and get more done all day long. If you just modify your habits and make little effort, you’ll start eating healthy food regardless of the demand of a modern lifestyle.

A healthy breakfast should contain fruit or vegetables, carbohydrates, protein, healthy fats, and some dairy. You have to leave the comfort zone and be aware that there is no "breakfast food" as such. We can take any food first thing in the morning, so that multiplies our range of options. It is easy to get used to the appetite for new flavors in the morning. It is important to state what we eat in relation to the global menu of the whole day, since it should not exceed 30% of the total calories, and organize the rest of the day without forgetting what we have eaten in the first hour.

Proposals for healthy breakfasts:

Ingredients: 4 egg whites, ½ cup of oat flakes, 1 tablespoon of ground flax seeds or chia, 1 teaspoon of cinnamon, 2 sachets of sweetener without calories and a teaspoon of vanilla.

Beat all the ingredients and prepare the pancakes in a Teflon pan.

The whites are low-fat, high-quality proteins and oats are a low glycemic carbohydrate that helps lower cholesterol, control glycaemia, decrease appetite and facilitate fat loss.

Ingredients for 2 people

For bread

1 ½ cups of pumpkin seeds

1 cup of Brazil nuts

1 cup buckwheat flour

½ cup of sunflower seeds

3 tablespoons of psyllium

2 tablespoons of chia seeds

2 tablespoons of Provencal herbs

Black pepper

1 ½ cups of filtered or alkaline water

½ cup of sea water

Organic extra virgin olive oil

Spreading

1 avocado

1 handful of alfalfa sprouts, pipes, linen...