This is what the ideal breakfast for an adult looks like, according to experts

Starting the day with energy can depend on a good breakfast . For those who are not fans of intermittent fasting, the first meal of the day is very important for being able to accomplish daily tasks, such as working and studying.

But what foods are considered healthy for breakfast? Many may imagine something simple, like a bowl of cereal with milk, but the reality is that We need to better choose the foods we eat first thing in the morning to stay healthy.

A recent study published in the medical journal Nutrients found that Breakfast size can cause metabolic syndrome, which occurs when a person has conditions such as obesity, high triglycerides, high blood pressure, diabetes and low HDL cholesterol.

Along the same lines, researchers discovered that Not skipping breakfast and consuming 15-30% of your calories in the first meal of the day can reduce the risk of developing these diseases.

But which foods are considered the healthiest for breakfast? That’s what the science says.

According to Academy of Nutrition and Dietetics (AND) , a complete and healthy breakfast includes a combination of complex carbohydrates, healthy fats and protein.

“Breakfast is the perfect time to enjoy the fruits and vegetables necessary for optimal health. Try fresh seasonal fruit alone or in cereal, add frozen fruit to yogurt, or mix chopped vegetables into an omelette,” they recommend.

In this line, Here is a selection of 5 healthy breakfast ideas that an adult can eat in the morning and which do not require much effort.

• Breakfast 1. A cup of tea or coffee with milk (or alone), two pieces of toast with olive oil and serrano ham, accompanied by orange juice and yogurt.
• Breakfast 2. A cup of tea or coffee with milk (or alone), a fruit salad, toast with cream cheese and milk or a yogurt with cereals.
• Breakfast 3. A hard-boiled egg and a piece of fruit.
• Breakfast 4. Oatmeal made with cow’s or vegetable milk, accompanied by dried fruits such as nuts and cranberries. You can add cinnamon.
• Breakfast 5. A bread with a hard-boiled egg and low-fat cheese with orange juice.

In addition, The AND recommends planning breakfast the day before to make the process easier. For example, you can leave the utensils you will use on the counter and prepare your tappers or bags if you need to take your breakfast to school, university or work.