You’re sure to have heard that skipping the first meal of the day is a bad idea.

Still, many people don’t have breakfast even though they know that they’re missing out on  energy if they don’t have this meal.

Lack of time or needing more time for breakfast is generally the most common reason. However, we need to remember that if we skip breakfast we tend to feel weak and grab whatever is nearest to satisfy our hunger as quickly as possible. With a little imagination we turn breakfast into something deliciously irresistible every morning.

Where to find inspiration?

• The classic breakfast. Orange juice. Coffee with milk. A slice of wholemeal toast with sunflower margarine and marmalade.
• I’m in a hurry. A bowl of strawberries. Cocoa with skimmed milk. Four whole oatmeal biscuits.
• I’m not keen on milk. Two mandarins. A bowl of natural yoghourt with muesli.
• Nothing sweet. A slice of water melon. Tea with milk. A mini- wholemeal sandwich with fresh cheese.
• The continental breakfast. Apple, pear and banana fruit salad. Coffee with milk. A scrambled egg. Two fingers of wholemeal bread.
• The fresh breakfast. A bowl of melon. Low-fat yoghourt. A ham and cheese sandwich.
• The gourmand’s breakfast: Grapefruit juice. Red tea with milk. A slice of toast with olive oil and tomato.

What does a full breakfast include?

1. Fruit.

Fresh or its juice, natural and without sugar. It provides vitamins, minerals, fibre and water. They are usually citrus fruits (kiwi, orange, grapefruit, mandarins, and other refreshing fruit like melon, water melon or strawberries). Don’t add sugar to the juice and drink it within 10 minutes, because vitamin C oxidises and is lost when in contact with the air.

2. Milk and dairy products.

They provide carbohydrates, proteins, minerals and the B group of vitamins, vitamin A, D and E. If you are trying to control your weight, choose skimmed milk or dairy products, yoghourt, fresh cheese, spreadable cheese, etc.

3. Cereals.

They provide carbohydrates, fibre, particularly wholegrain cereals, plant proteins, vitamin E, the B group of vitamins and minerals. Take your cereal with milk and no sugar, or derivatives like bread or biscuits. Bread is best if wholemeal and biscuits should contain very little sugar and fat. Avoid industrial pastries or limit them to the odd occasion, as they are high in calories and saturated fats.

4. Fats.

They afford energy and are indispensable to keep up your daily pace and work. It could be the butter or margarine on your toast. If you are overweight, choose vegetable margarine, made from olive, sunflower or maize oil. Using olive oil as a spread for your toast helps lower bad cholesterol levels. If you prefer something savoury, add some cooked ham, soft cheese or an egg which afford fats and proteins, but very little salt.

5. Sugar.

Glucose is brain food and equally necessary for the body to function properly. Add a small spoon to your coffee and some jam or marmalade on your toast. Having pastries means taking in more sugar.

6. Coffee, cocoa, infusions like tea, camomile, linden, etc.

They provide water, minerals and vitamin C and B.

This post is also available in: Portuguese (Portugal)