This is the first meal of the day , but – and raise your hand, if you have never done it! – so many times neglected and overtaken by the hustle and bustle of daily life or simply out of laziness. After a night of sleep and no eating, the true is that the body definitely needs to restore nutrients and energy levels, so as to face the day properly. Did you know that breakfast: Should represent about 20-25% of the total daily energy content, whether in adults or in children? Enhances physical and intellectual performance, favours memory and concentration, besides improving mood (for it replenishes the levels of glucose in the blood)? Contributes for a healthier diet throughout the day, helping to maintain an adequate weight? Follow these recommendations: Have breakfast every day, preferably within 1 hour after getting up and at home. Only this way can you really control what you eat and avoid succumbing to the temptation of poor or even damaging foods, in nutritional terms. Take note that a complete and balanced breakfast should include one item of each of the following three groups: Fruits and vegetables; Cereals and derivatives (bread and cereal flakes, preferably wholegrain); Dairy products (milk, yogurts and cheese) or vegetable drinks. Remember that you have today an endless variety of foods: besides the traditional (toasts / bread with butter / jam, milk, coffee or tea), you can opt for smoothies, juices, cereal combinations, pancakes, among others. If you belong to that group of people with no appetite upon waking , do not give up: opt for lighter foods, gradually ingested and in small amounts. Sources: Portuguese Association of Nutritionists General Directorate for Health, National Plan for the Promotion of a Healthy Diet Now, learn the ideas from our nutritionists Alexandra Lima , Cristina Vieira Cunha , Raquel Barbosa , Rita Ferreira da Silva e Susana Cardoso . There are many other possible options, for instance the Banana and Cinnamon Bread . Meet the nutrition team from Hospital da Luz network
