This is the ideal breakfast for each age, according to science: from children to adults, you should eat differently.

Breakfast is not only the first meal of the day, but it's also key to starting the day with more energy. It also helps prevent chronic diseases and maintain a balanced weight. According to a study published in the journal Nature, people should choose a healthy breakfast that's appropriate for their age, as this increases life expectancy.

According to this research, one of the greatest benefits is that increasing the consumption of whole grains, nuts, and fruits, while reducing sugary drinks and processed meats contributes to a more healthy aging.

On the other hand, the journal 'Frontiers in Human Neuroscience' explains that a balanced breakfast, rich in nutrients, helps control weight and prevent diseases such as type 2 diabetes.

According to the Spanish Nutrition Foundation, in the first years of life, this food is key to establishing good eating habits that last into adulthood.

Therefore, they recommend that babies consume breast milk or formula until their first birthday, avoiding cow's milk, honey, sugar, and sweeteners, as these can cause health problems.

Additionally, fresh fruit can be introduced starting at five months and gluten can be eliminated after seven months, to prevent intestinal problems. Eggs should also be gradually introduced starting at nine months, under pediatric supervision, to prevent allergies.

When your child turns one year old, you can begin implementing family feeding. It's essential for your child to be seated at the table for at least 10 or 15 minutes to foster good habits.

According to the aforementioned entity, in children between 2 and 10 years old, the energy requirement ranges between 1,200 and 2,200 calories per day , which progressively increases with age.

Therefore, they should have a balanced breakfast that includes natural yogurt with nuts, a portion of fruit, and whole-wheat toast with olive oil. This combination provides protein, healthy fats, fiber, and micronutrients essential for growth and cognitive development.

During adolescence, the body experiences rapid growth and hormonal changes, causing energy needs to increase to about 2,500 calories a day, according to the Spanish Nutrition Foundation.

Breakfast should be tailored to your body weight, physical activity level, and growth rate. The institute recommends a cup of milk, coffee with milk, or unsweetened natural yogurt, a serving of fruit, and two slices of whole-wheat toast with olive oil , tomato, or cheese.

In adulthood, the change is completely different from that of childhood and adolescence, as energy needs vary between 2,000 and 2,500 calories per day.

Men tend to require more calories, protein, minerals, and vitamins, while women, especially those over 50, need a higher intake of calcium, iron, and vitamin D.

The Spanish Nutrition Foundation recommends including a cup of milk with coffee or tea, a portion of fruit, and two slices of whole-wheat toast with olive oil and Serrano ham. It also advises prioritizing fiber and fruits and avoiding juices.

DIGITAL REACH EDITORIAL