What makes a breakfast truly nutritious? – Tips for a healthy start to the day

Why is breakfast important?

Skipping breakfast is becoming more and more common worldwide, and this trend can also be observed in Hungary, especially among young people. According to statistics, one third of children aged 7-14, and an even higher proportion in the 15-16 age group, skip breakfast. This is worrying, as a meal that provides energy and nutrients is essential for the developing body.

Skipping breakfast has a negative impact not only on energy levels, but also on health. It can increase the risk of obesity, type 2 diabetes and cardiovascular disease, and can negatively affect attention, memory and performance at school and work.

What should we put on the table?

The ideal breakfast covers 20-25% of the daily energy intake and includes several food groups. Here are some suggestions from experts:

Whole grains: Whole grain breads, pastries or cereals provide the necessary energy and dietary fiber.

Proteins: Dairy products such as cheese, yoghurt and kefir, as well as eggs or lean meats. For a plant-based diet, nuts, legumes and protein-rich plant drinks are also suitable.

Vegetables and fruits: They are essential for a nutritious breakfast due to their high vitamin and fiber content.
Fluids: Primarily water or mineral water, but tea, 100% fruit juices, and dairy products are also great choices.