Here’s the core of a healthy breakfast

1- Tea, Coffee or Mate

2- Low fat Dairy: Examples include milk, plain or lower sugar yogurts, and low-fat cheeses, such as cottage cheese and natural cheeses.

3- Fruits and vegetables: Examples include fresh or frozen fruits and vegetables, 100 percent juice drinks without added sugar, and fruit and vegetable smoothies.

4- Lean protein: Examples include eggs, lean meat, legumes and nuts.

5- Whole Grains: Rice Alfajor