Get up, grab a quick coffee and run off to work. Does that sound familiar to you? It is quite common. Another case is that of those who get up and are not hungry and eat little or nothing – “I can’t eat so early” – they often say- and it is true, because the stomach has been in the process of resting for hours and each organism has a different process. But be careful, because fasting for a long time may cause hypoglycaemia, which then leads to uncontrolled eating and craving sweet things, loaded with sugar.

To control this situation, it will help to have a lighter dinner and leave a couple of hours before going to bed. By changing this habit, not only do you sleep better but you will also get up hungrier. Make a point of having a light and early dinner.

And what about the little ones at home? Breakfast for them is essential. If you don’t eat a good breakfast (or you do not have breakfast at all) so will your children. They watch and imitate you. The family is decisive in generating healthy habits and breakfast is one of them. The last study of breakfast habits in childhood warns that 8% of those over six years old do not eat breakfast every day and that 40% of Spanish children eat breakfast alone.

As parents, we can do a lot for our children to ensure they eat a good breakfast, and complete, at the same time as we do. Set the table, peel fruit, prepare a juice or a milk shake with fruit and cereals, make toast, an omelette or porridge oats will not take more than 10 minutes, and the effort is worthwhile; leave home well breakfasted and you will have already had the first conversation of the day with your children.

It’s a question of taking the time and also knowing that a good breakfast does not have to be complicated. Check out these two breakfast recipes. They are easily prepared and are most nutritionally complete. But best of all is that you only need to ten minutes or less for each, including preparation time.

Breakfast 1: Homemade sugar-free Muesli
Ingredients for 10 servings
3 cups rolled oats
1/2 cup flax seeds
1/2 cup chia seeds
1 cup unsweetened dried coconut
1/2 cup dried berries.
1 cup chopped nuts.

Preparation:
Mix all ingredients in a large glass jar with a lid.
Put one serving in a bowl to which we add milk, vegetable smoothie or liquid yogurt.
Accompany it with a natural fruit juice or a piece of fruit.

Breakfast 2: Scrambled eggs with sautéed spinach
Ingredients for 1 serving
1 or 2 eggs
3 handfuls of small fresh spinach
oil, salt and pepper
Wholemeal bread

Preparation:
Boil the spinach for 2 minutes and remove it with a slotted spoon (keep the water)
Sauté in a pan with oil and set aside.
Beat the eggs and pour them into the cooking water. Stir for 15-20 seconds and drain well.
Serve the eggs on top of sautéed spinach; add salt and pepper to taste.
Serve with wholemeal toast with oil. Also with some dairy and juice or a piece of fruit.

Sources and more information:

Fundación Española de Dietistas-Nutricionistas (FEDN)
Sociedad Española de Pediatría Social (SEPS)
http://www.breakfastisbest.eu