It has been shown that all people who have breakfast, whether children or adults, have much healthier weights than those who do not. In fact, children who are overweight or obese tend to eat less during breakfast and have a more abundant dinner than thinner children. When preparing a healthy breakfast, we should include dairy, fruits, and the desired beverage. But primarily, we must include cereals. This food has great benefits when it comes to consuming low fats. A good breakfast should include whole grains, as they are very low in fats and contain a large amount of carbohydrates and fiber, which help to feel full. Whole grains reduce the risk of future heart disease, control weight, and help improve mental performance, making their consumption in the morning essential for good performance, both at school and at work. To create a healthy breakfast, we should include cereals with skim milk, fruits (or just juice), skim yogurt, whole grain toast, pancakes or whole grain crepes, etc. Recommended recipes for healthy breakfasts: - Caprese Omelet - Grilled Vegetable and Goat Cheese Sandwich - Egg White Omelet with Spinach and Tomato - Blueberry and Orange Smoothie