To eat well is important to any age because it helps us to be healthy and to age with quality. And nothing else easy to be able it, that to begin the day with a good breakfast to activate our metabolism.

According to the specialists in nutrition, the first food of the day must contribute the nutrients necessary to stimulate body and mind. Therefore, it cannot be reduced to take a coffee. A complete breakfast must represent the 20 or 25 percent of the calories ingested throughout the day and must be constituted by milky, cereals and fruit. Although also he is recommendable to include greasy healthful as those of the olive oil or margarine.

The form to take each from these foods is very varied. The market offers great diversity of milky, between which to choose: yogurt, milk, cheese, materialized or quesitos. In the group of cereals are the bread, biscotes or toasts, the cakes and the cereals of the breakfast. The fruit can be taken from many ways: fresh, in Macedonian, to the furnace, in juice. Even so, in the case of the majors, a series of shades is due to consider. For example, the dieticians recommend that the milky ones are skimmed (in the case of the cheese, fresh or semicured), that the cereals and their derivatives are integral and that the fruit is taken natural and without no sugar extra.
Filled with vitamins and minerals

The suitable combination of the foods that conform the breakfast contributes key nutrients to begin the day with good foot. The main one, is the present carbohydrates in the bread, the breakfast cereals, the cakes… These elements maintain in form the function of the brain and contribute energy to the body so that it can realize his daily activities without too much fatigue.

Also own mineral vitamins and of milk, the fruit and of cereals are important. The most interesting for the people majors they are the calcium and the vitamin D, that can obtain through milky ones; vitamin C, very common in the fresh fruit; and the vitamin group B, among them the folic acid, coming from cereals.

Also, the majority of these foods (fruits and cereals) contributes to improve the fiber ingestion, fundamental substance to resist the cholesterol levels and the problems of constipation, more frequent in this group of age, as a result of the diminution of the physical activity, an insufficient hydration and the intestinal loss of motilidad.

Benefits for the health
The experts in nutrition insist on which it is very important that the population gets used to having breakfast correctly because the advantages are many that report to the health. Thus Carmen doctor explains Go'mez Candle, commander of the Unit of Clinical and Dietetic Nutrition of the University Hospital of La Paz of Madrid: “The people who have breakfast of healthful form usually have one more an feeding balanced the day throughout, besides smaller indices of obesity. Aside from the well-being that induces during the morning and the improvement in the yield�.

The Spanish Association of Manufacturers of Cereales (AEFC), in its book the cereals of breakfast and the health, presented/displayed on the occasion of I SAW European Week of the Breakfast, she completes the affirmation of this expert and insists on the following benefits of the breakfast:

1. She improves the global quality of the feeding by the contribution of nutrients that supposes. When the breakfast is complete, that is to say, includes fruit, milky and cereals and provide vitamins, minerals, proteins, fiber and carbohydrates necessary to maintain a diet balanced. In this sense, to suppress the breakfast causes that we prevail to our organism of necessary the daily substances, because the nutrients that are not ingested during the breakfast not compensate during the meals of the rest of the day.

2. It increases and intellectual the yield, as well as the capacity of concentration physical. The carbohydrates, that are essential part in the breakfast, are the main source energetics. In fact, the basic fuel for the good operation of the body and the mind is considered. Vitamins and minerals that are also obtained from own foods of the breakfast play an important role in the fulfillment of this function.

3. It favors the correct distribution of the calories throughout the day and, consequently, aid to maintain a weight suitable. The breakfast supposes a considerable part of calories, but as they are taken in the beginning from the day they can spend without problems. In addition, it favors the control of the appetite because it stabilizes the sugar levels in the blood, ordered to regulate the hunger sensation. Which is verified that the people who have breakfast have minor anxiety sensation, avoids that comma in excess throughout the day.

In the variety it is the pleasure


You do not become bored with the breakfast. Multiple combinations exist posibles* that maintain the essence nutritional.

1. A slice of integral bread with a plum jam teaspoon.
- 200 grams of skimmed milk.
- 1 coffee or infusion.
- A kiwi.

2. Integral cereals.
- Skimmed Milk.
- An expressed juice of natural orange.

3. 50 grams of integral bread with a little oil and tomato.
- A skimmed yogurt.
- An apple.

(*para healthy people)



To skip increases it the factors of cardiac risk

According to in study of the University of Tasmania, the people who do not have breakfast have more factors of risk of cardiac disease that those that does yes it. Already, before, some investigations had registered that not to eat in the morning are related to worse nourishing habits and sedentarismo. Also evidences exist of which the people who do not have breakfast are more prone to have high cholesterol.

In this study, the investigating equipment observed that the people who never had breakfast had a perimeter of waist five centimeters greater than those than ever they had skipped that food. That group also had higher levels of insulin, total cholesterol and “bad� cholesterol LDL or, reason why the probability that they undergo heart problems is greater.