Breakfast is considered the most important meal of the day because it activates the metabolism after many hours at rest and serves to replace the minerals and vitamins the body has used up while sleeping. A balanced breakfast helps to spread your calories over the day, and ensure that your body is given the nutrients it needs, especially in the case of schoolchildren.

It is the essential everyday meal. Moreover, breakfasts based on the Mediterranean diet are among the healthiest and most highly recommended. It is said that at least 15 minutes should be devoted to it and it must be a moment of peace and relaxation.

If you don’t have breakfast, the lack of glucose can cause:

Feeling run-down

Poor concentration

Bad moods

Lack of energy

Diminished performance, especially at an age when you are growing

Following a poor-quality diet



If you skip breakfast, you stress your mechanism as it doesn’t get all the energy it needs to stand up to a day’s work. As it’s stressed, your body reacts by releasing substances that slow it down and this causes it to store more calories. A lack of glucose caused by not eating in the morning causes your body to burn its energy reserves.


The perfect breakfast

If you want to make your breakfast as complete as possible, you should have:

Not much fat: if you eat bread, cereals or biscuits, you make your consumption of carbohydrates replace fat consumption.

Plenty of fibre: you can do this by eating wholemeal bread or cereals.

High vitamin and mineral content

For your breakfast to be balanced, it must not account for more than 20% of the calories you are going to consume throughout the day. It should include foods in the following groups:

Dairy products




Products of animal origin

Plant-based drinks with calcium

Infusions, tea or coffee


Your breakfast should therefore include carbohydrates, dairy products and fruit. It is also advisable to include protein-rich foods such as eggs or cheeses.



Following a healthy diet involves not just getting all the energy and calories your body needs, but also trying to give it the nutrients it needs.

Studies show that 19.3% of the population aged between 1 and 24 has a glass of milk for breakfast, 56% accompany the glass of milk with carbohydrates and just 7.5% have a balanced breakfast made up of milk, fruit and carbohydrates.

The pace of our life may mean that we pick up bad habits during the day that end up becoming routine and are even considered normal. But this is not right as we’ve seen that breakfast is the most important meal of the day if you want enough energy to get through the day without feeling run-down.

But it’s simply a matter of re-educating yourself and learning that breakfast can be different, that it isn’t something boring and that by planning your day a little better you can fit it in perfectly.

There are plenty of alternatives for varying your breakfast over the week. You can have plant-based drinks, and today this doesn’t just mean soya milk – new drinks are coming out every day so that you don’t need to get bored with so-called “milk substitutes”. Kamut, rice, oat, almond and lots of other drinks.

You can also swap your glass of milk for a yoghurt or a piece of cheese. You can have cereals in the form of bread, biscuits or even flakes. Pieces of fruit, essential to give your body the minerals it needs, will vary depending on the season of the year and you can mix them with your yoghurt or simply prepare a nice juice or shake.

You can prepare nice fruit shakes, muesli as a snack during the day, cereal biscuits and even fruit and cereal shakes. It’s time to innovate first thing in the morning and turn your ordinary breakfast into a real breakfast.