It is usually said that the breakfast is the most important food of the daybecause it is key to start the morning with Energy and health. This first meal of the day not only helps prevent chronic diseases and maintain a balanced weight, but is also essential for cognitive development, especially in children and adolescents. For that reason There is an ideal option for each stage of life.
According to a study published in the scientific journal Naturechoosing a healthy breakfast adapted to age can even increase life expectancy up to a decade. The greatest benefits are observed by increasing the consumption of cereals, nuts and fruits, and by reducing sugary drinks and processed meats.
Ideal Baby Breakfast
According to the Spanish Nutrition Foundation, In the first years of life, breakfast is key to establishing eating habits that will last in adulthood.
Until the first year, the breast milk or formula should be the baseavoiding cow’s milk, honey, sugar and sweeteners. In the case of fresh fruit, it can be introduced from five months and gluten to seven. For its part, the egg must be incorporated progressively from nine months, under pediatric supervision to avoid allergies.
From the year, children can start sharing family food. It is essential to dedicate to breakfast at least 10 or 15 minutessitting at the table and, if possible, as a family, to foster good habits.
Recommended breakfast for children from 2 to 10 years
The energy needs of children in this group range from 1,200 and 2,200 calories dailythat progressively increase with age.
An example of balanced breakfast, according to the Spanish Nutrition Foundation, includes Natural yogurt with Nutsa piece of fruit and one whole bread toast with olive oil. This combination provides protein, healthy fats, fiber and micronutrients essential for cognitive growth and development.
Breakfast child
Recommended breakfast for teenagers
During adolescence, the organism experiences rapid growth and hormonal changes, which increases energy needs to some 2,500 calories daily.
A suitable breakfast could consist of a Milk cup, coffee with milk either Sugar -free yogurt, A piece of fruit and two toast of whole wheat bread with olive oil, tomato or cheeseor A toast with scrambled eggs.
However, it is important to monitor eating habits, since at this stage imbalances for unconventional diets, eating disorders or the practice of competition sports are frequent.
Recommended breakfast for adults
In adulthood, the type of work and physical activity determine energy needs, which vary between 2,000 and 2,500 calories daily.
Men usually require more energy, proteins, minerals and vitamins, while women, especially from 50 yearsThey need a greater contribution to calcium, iron and vitamin D.
A recommended breakfast for adults could include a cup of milk with coffee or tea, a piece of fruit and two toast of whole wheat bread with olive oil and serrano ham, similar to that of a teenager.
Man-delaying
Breakfast for over 55 and 65 years
From 55 years, basal metabolism decreases and 5% less energy is required for each decade. 2,200 calories for men and 1,875 for women.
The whole dairy products and the whole grain cereals They are preferable, and toasted bread facilitates digestion. For those who have difficulty chewing, wetting food in milk can be useful. The fruit can be presented in the form of juices, compotes or Macedonias to facilitate its consumption.
Other breakfast options
In the case of pregnant and infantsit is recommended to divide meals, especially in case of nausea or acidity, and avoid high consumption of sugars to prevent gestational diabetes. Whole dairy must be present at least once a day, but they must Avoid cheeses made with raw milk due to the risk of infections. In addition, the whole grains and fruit are essentialand they must Avoid sausages and raw meat due to the risk of toxoplasmosis.
As for those people Celiacasthe Spanish Nutrition Foundation recommends prioritizing Products derived from corn and ricenaturally gluten free, and pay special attention to the labeling to avoid traces. For its part, for Lactose -into -beans or veganthe Vegetable drinks (Soy, rice, oatmeal) enriched with vitamin D and calcium are an alternative.
Source: Ambito
I am an author and journalist who has worked in the entertainment industry for over a decade. I currently work as a news editor at a major news website, and my focus is on covering the latest trends in entertainment. I also write occasional pieces for other outlets, and have authored two books about the entertainment industry.
