Eating habits are an essential part of a healthy lifestyle, where you cannot miss a complete and balanced breakfast. This is one of the most important meals of the day, as it provides the energy and nutrients necessary to face the activities of the day. Breakfast allows you to hydrate the body, avoid the effects of a prolonged fast and reorganize the metabolic changes that occur during the night.
Current lifestyle habits and rushing can cause us to eat a poor breakfast, or even skip this meal, leaving home on an empty stomach. Nutritionally, skipping breakfast is a mistake, as it can lead to lower physical and intellectual performance, and it doesn’t help you lose weight. On the contrary, various studies link the lack of a full breakfast with higher rates of obesity. Still, it’s not just about eating breakfast, it’s about doing it right.
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What is Breakfast Healthy?
As highlighted by the Spanish Federation of Nutrition, Food and Dietetics Societies, the first meal of the day should contribute between 20% and 25% of total calories, although this percentage can be distributed between breakfast and a small lunch at midmorning. It is also when we must provide the body with a significant amount of minerals, such as calcium, magnesium and potassium, and vitamins.
To get a balanced breakfast, it is important to vary its content throughout the week and always include at least three different food groups: dairy, cereals and fruit. In addition, it highly recommends supplementing them with small portions of other foods that are a source of protein and unsaturated fats, such as eggs, nuts, lean cold cuts or olive oil.
A Serving Of Milk Or Dairy Products
Milk, yogurt or cheese are a source of protein with high nutritional value, fat-soluble vitamins, calcium and phosphorus. Depending on our cardiovascular health and cholesterol levels, we can opt for semi-skimmed products, as well as limit the consumption of aged cheeses by replacing them with fresh cheese.
In vegan food or lactose intolerant diets, it is important to consume foods that include an extra intake of calcium and protein.
Cereals, Always Present
Whether in the form of bread, flakes or cookies, cereals are an essential component of a good breakfast. These foods represent a source of complex carbohydrates that provide energy and essential nutrients. It is always preferable to opt for whole grains, since they contain more fibre, and avoid those with added sugar. Cereals such as oats and barley also help reduce the concentration of cholesterol in the blood.
At Least One Piece Of Fruit
A healthy diet includes the consumption of three fruits a day, so at least one of them must be present at breakfast. Fruit is an essential food, source of vitamins, carbohydrates and minerals, which in the morning helps to hydrate the body.
To take full advantage of its nutrients, it is best to consume the whole piece of fruit. Since juices contain much less fibre and vitamins are lost.
Foods To Complete A Balanced Breakfast
In addition to the three ingredients that cannot be absent, dairy, cereals and fruit. It is highly recommended to add other foods that will achieve a complete nutritional contribution. Whether for breakfast or a mid-morning snack. It is healthy to incorporate foods such as eggs, nuts, grated tomato or slices of low-fat cold cuts. Alternating them throughout the week.
Thus, some examples of a healthy and balanced breakfast can be:
- A glass of milk, a toast of whole wheat bread with grated tomato and extra virgin olive oil. A piece of fruit.
- A yogurt with cereals without added sugar, nuts and fruit.
- An infusion or coffee, a toast of wholemeal bread with fresh cheese and. A slice of smoked or avocado and a piece of fruit.
The energy intake of breakfast should be according to the needs of each person, depending on the level of activity. If we have a sedentary job, the number of calories per day must be lower compared. If we are more active or do sports frequently
In any case, the sources of energy must always be natural, healthy and nutrient-rich foods. Leaving for sporadic moments the consumption of products with a high contribution of saturated fats and sugars. Such as industrial pastries and processed foods.