Have breakfast for more energy Have breakfast for more energy

The quantity and schedule for the first meal of the day depends on each person’s activities, tastes and needs.

Advisor Ángela Franco Castro – Nutritionist,
Universidad de Antioquia Unit for Promotion and Prevention in Feeding and Nutrition

The reason for being of breakfast is to break fast as soon as possible, hence the name. Performing this habit in the correct manner is a daily nutritional challenge with ends to providing the organism with the energy it needs to start the day and live in the best of attitudes. “When I have not eating for 12 hours the body begins to use the muscular mass as a reserve of energy. This brings about loss and impacts the movement of the body, its posture and the maintenance of the bones.” Explains nutritionist Angela Franco from the Unit for Promotion and Prevention of Feeding and Nutrition from the University of Antioquia.

In that order of ideas, the recommendation is, “Do not skip a meal.” One must break fast with juice, coffee and crackers or a serving of fresh fruit.

Take 15 to 20 minutes on average to dedicate to this habit.

Regularity in this habit helps metabolism to work better, helps weight control, enhances potency in intellectual performance, keeps sugar levels in the blood stable, improves appetite control, improves the feeling of satiety and reduces the consumption of foods that are really not healthy such as packaged and fried foods.

Mrs. Franco suggests including a serving of protein such as eggs or cheese in this first meal of the day as well as a serving of carbohydrates such as cereal, cookies of whole wheat bread, fruit or a lactic beverage in this way obtaining the expected equilibrium in the provision of nutrients. Nevertheless, these recommendations may vary according to necessity or sensibility of each individual to foods. Following are three low-sugar, low-sodium and low-fat recipes to prepare in the first hour of the day.

Egg sandwich (vegetarian option)


Serving size: 100 gr / Kcal 215.4 / Protein: 9.2 gr /Total Fat 10.1 gr / Cholesterol: 191.3 mg / Calcium 27.1 mg / Iron: 0.7 mg / Fiber: 2.3 gr / Carbohydrates: 21:7 gr


  • Small bunch of coriander
  • Slice of whole wheat bread
  • Canola Oil
  • Low-sodium table salt
  • Type a hen’s egg


  1. Wash and disinfect the coriander. Chop finely.
  2. In a non-stick frying pan, pour a bit of oil; add the coriander, salt and egg.
  3. Heat for 5 minutes stirring the entire time. Remove and reserve.
  4. Place the egg on the slice of bread and cover with the other slice.
  5. Cut in half to form two triangles. Serve and eat quickly. Remember to check the expiry date on the bread.

Suggested beverage: Orange juice. Squeeze 1 or 2 oranges to get one glass of juice.

The whole wheat bread provides fiber, benefitting the digestive processes and giving a sense of satiety. One egg provides proteins as well as phosphorus and potassium.

Mexican cornbread (this is a low-cholesterol recipe)


Serving size: 160 gr. / Kcal: 307.7 / Protein: 10.4 gr./ Total fat: 10.1 gr /Cholesterol: 14.5 mg /Calcium: 168.5 mg / Iron: 1.1 mg / Dietary fiber: 1.1 gr / Carbohydrates: 43.7 gr


  • Thin corn bread
  • 1 Slice mozzarella cheese
  • Hass avocado
  • Margarine
  • Un seeded dried prunes


  1. Place the corn bread on a grill or non-stick frying pan and heat to medium. Let brown on both sides.
  2. On a separate plate cut the avocado in half removing the skin and the nut or seed. Mash with the help of a fork until you obtain a type of puree or guacamole.
  3. Cut the cheese in thin slices or grate
  4. Spread the guacamole on the corn-bread, add the cheese and decorate with the three dried prunes.

Suggested beverage: Mocha Coffee. Pour 200 cc of water into a saucer, 200 cc of semi-skimmed milk, a tablespoon of powdered coffee and a tablespoon of powdered cocoa and add an individual bag of sucralose

The cheese provides calcium, a mineral fundamental for bone care. The avocado helps prevent cardiovascular and degenerative diseases. Use as a substitute for butter.

Strawberries and banana with buttermilk (this menu is favorable to a healthy heart)

Serving size: 170 gr. / Kcal: 355.6 / protein: 12.9 gr / Total fat: 13.7 gr / Cholesterol: 23. 2 mg /Calcium 304.5 mg / Iron: 1.8 mg / Dietary fiber; 3.0 g / Carbohydrates: 48.6 gr.


  • Strawberries
  • Common banana
  • Buttermilk
  • Small cup granola
  • Roasted almonds
  • Slice of curd cheese


  1. Wash, defoliate and disinfect the strawberry
  2. Cut the fruit in slices from top to bottom and put aside
  3. Peel the banana and cut in slices and the cheese in small cubes (or grate if preferred)
  4. On a deep plate place the cheese, then the granola, add the buttermilk and top with the strawberries and bananas.
  5. Decorate with three almonds and serve.

Bananas are potassium-rich fruit that helps nerve transmission and contraction of the muscles.

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 See also: Healthy lunches to reinforce healthy eating habits