Breakfast is a very important meal – it can make or break your day. However, largely due to the lack of time, many people simply have coffee before they run out of work.
Since breakfast is important, it is worth asking how is it or what a healthy breakfast should include. Throughout this article, we consider some of the main items that are recommended in the first meal of the day.
Breakfast: why is it important to do things right?
As we all know, breakfast is the first meal of the day, which we usually make in the morning shortly after waking up. It is also the most relevant food, because it is produced after a relatively long period of time in which no nutrients have been introduced into the body. So, breakfast is the first contact of the day with the energy the body needs to function (in fact, the term breakfast itself tells us about stopping the nighttime fast).
This can lead to the absence of a certain type of intake which can lead to difficulties and discomfort such as problems with activation or concentration, weakness or even dizziness or headaches in some cases, especially during periods growth. Correct and balanced breakfast it usually involves, in addition to largely avoiding the possible occurrence of the above problems, having a higher energy level which facilitates the operation during the day, improves mood and decreases stress.
It also puts our metabolism into actionBesides making us less hungry during the day, and this makes it difficult to suffer from metabolic problems such as diabetes or heart. It is also often seen as a moment of relaxation and rejection, and in some cases a space for socialization, meeting and meeting between people who live together.
Despite this, it is common for many adults to ignore it or minimize it, or it is not done in a way that incorporates everything necessary to be truly healthy. But how is a healthy breakfast?
What should a healthy and balanced breakfast include?
We will understand as a truly healthy breakfast that which contains a sufficient amount of fiber, carbohydrate, protein and fat in the right proportionWhereas it should represent at least about 25% of daily calories. In this regard, it is important to keep in mind that it is not only important to incorporate foods that provide this type of nutrients, but you should also seek a point of equilibrium where they do not appear in excess. .
That said, it should be noted that while in general most of us have similar needs, each person is a world and it is possible that what is healthy and balanced for one is not for another, or even that certain foods do not feel well or should be avoided by certain types of population (for example in case of food allergies, intolerances or various medical problems).
Below, we’ll take a look at the things that most experts generally agree to consider appropriate and necessary when preparing healthy breakfasts.
1. Dairy products
One of the most important products is usually given away. Usually the first idea that comes to mind is that of a bowl of milk, although you can also opt for other products such as cheese or yoghurt. In this sense, one of the healthiest alternatives is kefir.
It is important to introduce, especially in the early hours of the day, foods rich in carbohydrates, as they provide us with a lot of energy. Among them, we can find the consumption of one or two slices of bread and / or cereals. It is also recommended that they are not sweet or that, in the case of bread, it is whole grains or items such as rye. Of course, we have to try not to abuse it.
3. Source of protein
Another essential element to include in healthy breakfasts is protein, which they help us repair and rebuild the cells in our body and keep them in good working order. This is why it is advisable to introduce products rich in protein, whether vegetable or animal. A classic in many cuisines and which is very healthy is the egg as well as the ham (sweet or serrano).
Another of the most common elements in a healthy breakfast is the presence of at least one fruit. Any type of fruit can be recommended, some of the most common in our society being orange (citrus fruits are highly recommended), apple or banana. These are generally healthy, digestive foods rich in natural sugars.
Another very common option but not so recommended (as some of the fruit’s beneficial properties are lost, like those of the peel) is to drink a juice. If you go for this alternative, keep in mind that sometimes consuming it with milk may cause some discomfort, And that it should not be abused, because it contains a lot of sugar. A final option is to use jams, although they are usually very sweet.
5. Healthy fats
In addition to the above foods, it may be beneficial to introduce at breakfast products rich in good fats: unsaturated, monounsaturated or polyunsaturated fats. Among some foods that contain this type of fat we can find nuts or items like avocado. Plus, these foods can be easily mixed with dairy products like yogurt or items like bread, or even incorporated into a small salad.
We have seen the main elements that are part of the healthiest and most balanced breakfasts, but it should also be borne in mind that certain foods should be avoided or at least limited, Be unnecessary and excessive and be able to generate swelling.
These include processed and refined products, with particular emphasis on carbohydrates and sugars. In this sense, industrial pastries or excess sugar should be avoided, as well as the use of products that are as natural as possible and if possible complete (as in the case of bread).
Frying should be avoided. If you are using juice, it is much more advisable to prepare it at home, since the buyer usually has a large amount of sugar. As for butter and margarine or the use of jams, although they are generally common in our breakfast, the truth is that they are not recommended, because while the former are usually saturated fat, the latter contain massive amounts of sugar. Soft drinks are also not recommended.