If we liken the human body with a car, then we can reasonably attribute the role of fuel to nutrients in food. When we start a big trip, the first thing we take care of is to have enough fuel, not to "stay halfway". Thus, at the beginning of the day, the human organism must ensure energy in order to respond to the activities we assign it. How do we get action? Of course, with a breakfast rich in nutrients.

The scientific community has shown in recent reviews and studies the importance of breakfast, as the promotion and encouragement of its consumption is aimed at a very simple but very important public health message. Lack of breakfast for long periods of time may be one of the causes of obesity, risk of developing cardiometabolic disease, diabetes mellitus and other chronic diseases. A lot of research suggests that regular breakfast consumption can play an important role in regulating appetite and dietary intake of calories during the rest of the day. In general, morning omission has been associated with a poor quality of diet and lifestyle of adult humans, adolescents and children alike.

It is estimated that 12% - 34% of children and adolescents skip breakfast at regular intervals and for a variety of reasons, with this proportion increasing according to age. Looking deeply, we understand that in most cases the eating habits and wishes of parents are hidden. Considering that eating habits are shaped and built from an early age, we understand how important it is for parents to promote and stress the importance of breakfast. Seeing the breakfast table full of short-term choices and the whole family actively participating, children receive the right examples and stimuli to shape their eating habits.

Many studies show that the consumption of complex and raw carbohydrates (wholemeal products, muesli, fruit with peel etc.), rather than simple glycemic index (white flour and their products, sugar etc.) Increasing cognition and performance, but also in memory, since a breakfast with the right choices provides a stable energy source with a slow release rate. The reason we mentioned in childhood is because at this time of human life the bases for the adoption of a right diet and life are introduced, without this meaning that the importance of breakfast decreases as age increases. In conclusion, two recent studies have shown that rare consumption of breakfast can lead to a tendency to constipation, but also to dysmoronia for young women of usually aged.

At this point, it is necessary to add an absolutely necessary advice, which all it has to do is to reinforce and not to refute all the above. During breakfast, there must be appetite, pleasant psychological mood, no stress and time pressure. In any other case, it is preferable for meals to be consumed either at work, at school or after a short while at home. This, because when our body is under pressure of time and stress, some stressors are produced, resulting in the hormonal system being deregulated and as a result the digestion process does not work properly. Many times this is manifested by symptoms such as stomach burning, reflux and tendency to vomit. Sufficient mats of resting foods are the best combination for an optimal digestion and absorption of nutrients in foods, since if you consider that carbohydrates (starchy foods, fruits, etc.) begin digestion with the help of Saliva of the mouth.

Summing up, a proper and balanced breakfast should consist of low fat, complex and raw carbohydrates and protein of high biological value. Below we will propose some delicious and healthy combinations that can be adapted according to time, place and age.

Examples of breakfasts:

~ 1 glass of almond, 2 wholegrain toasted bread with a little peanut butter and a little honey for succulence and 1 apple.

~ 1 glass of organic goat's milk with 2-3 tablespoons of quino flakes, some honey, black currants and 1 small banana.

~ 1 glass of rice milk with 2-3 tablespoons zea flakes with few sunflower seeds and pumpkin seeds, dried figs and 1 teaspoon of molasses

~ 1 glass of natural mixed fruit juice (eg orange, pomegranate, banana and apple), 1 slice of wholemeal bread spread with almond butter, some honey or homemade jam, 1 tbsp. G. Ground linseed and a few pumpkin seeds

~ 1 glass of goat's organic milk with 2-3 tablespoons of energy superfood and 1 banana cut into pieces

~ 1 glass of organic goat's milk, 2 rice puddings with hazelnut hazelnut praline, 1 tbsp. G. Ground linseed, dried apricots in chunks and a few sunflower seeds

~ 1 goat yoghurt with 1 tsp. Supe. Flakes, 1 tsp. Supe. Oatmeal, dried apricots, a little honey and 1 pear grated

~ 1 glass of organic goat milk (whipped with banana and ground linseed) with 1 thin slice of wholemeal bread, a little peanut butter or whole-wheat tahini and a little honey or fruit jam fruit juice

~ Food of biological origin is preferred.

~ The fruit is a season.

~ These specific breakfast options are for the general population that does not have a health condition. In any other case, consult your doctor or nutritionist.