Nutritious, fast and delicious options to not skip breakfast –

In Colombia, hectic and tight routines are common in people’s daily schedules. Many get up early to prepare their children for school, others to work and others to carry out activities at home or to fulfill obligations outside the home. Sometimes, doing all these tasks in one day can be difficult for one person, and tiredness or lack of energy can appear.

The agenda or routine can be even tighter in big cities, where you have to face the complicated traffic, affecting the synchronization of the schedule and daily activities. In Colombia, for example, according to a study by the consulting firm Sinnetic, 20% of people state that it takes more than an hour to get to their places of work.

This type of situation could affect the health of people, who to save time decide to skip meals or start the day without breakfast, or being forced to eat less nutritious foods. According to Clara Lucía Valderrama, nutritionist and member of the Herbalife Nutrition Dietitians Advisory Council, this is a mistake that should be avoided since breakfast is one of the most important meals.

“Breakfast is the first meal of the day, the one that breaks the fast of the hours we spend without eating while we sleep. Its main function is to provide nutrients that provide the necessary energy for the first activities of the day; it allows us to be more alert and focused”, explains the nutritionist.

What does a nutritious breakfast include?

The first thing to know is that a breakfast must provide adequate nutrients and according to the needs of each person; These vary according to factors such as sex, age, work activity and physical activity carried out, among other aspects.

Valderrama advises including foods that contain protein, they can be eggs, low-fat cheese or some derivative of soy or dairy. It also recommends consuming arepas, toast or whole grain breads that provide complex carbohydrates rich in fiber, as well as portions of fruit to obtain vitamins, minerals and phytonutrients.

“We must bear in mind that hydration begins at breakfast. For this you can include low-calorie drinks, such as tea or coffee, or fruit juices. A good option is protein shakes that include a variety of nutrients,” adds the specialist.

It should also be noted that the first meals of the day are the basis of adequate nutrition, which allows the normal functioning of the body, including the immune system.

In order to mitigate skipping meals, especially breakfast, and thus start the day eating nutritious foods for the body and have a healthier lifestyle, the nutritionist highlights these delicious and easy-to-prepare options.

Quick options for everyone

  • A protein shake that includes fruits and/or vegetables.
  • Greek yogurt with granola and fruit.
  • Eggs prepared with little fat, accompanied by a medium corn arepa and a fruit juice with no added sugar. This juice can be replaced with whole fruit and combined with flavored water or unsweetened tea.


  • Egg or cheese, fruit, wholemeal bread, unsweetened tea or drink with Aloe vera.

Vegan or strict vegetarian

  • Soy protein shakes prepared in vegetable drinks (almond or coconut), with rice toast, chickpea hummus or peanut butter and fruit.

Finally, Valderrama warns that foods with a high content of sugars and saturated fats that do not provide essential nutrients should be avoided as much as possible.