A healthy breakfast is one of the essential components of a healthy lifestyle because is one of the most important meals of the day.
In today´s post, we are going to give you 7 healthy and easy ideas for breakfast, and also, we are going to explain why breakfast is so important for healthy living.
The importance of breakfast
A complete breakfast provides the energy and nutrients needed to face the day’s activities. Also, allows the body to hydrate, avoids the effects of prolonged fasting, and reorganizes the metabolic changes that occur during the night.
Current lifestyle habits and rushing can cause us to have a poor breakfast, or even to skip this meal, leaving home on an empty stomach. From a nutritional point of view, skipping breakfast is a mistake, as it can lead to lower physical and intellectual performance, and does not help to lose weight.
On the contrary, several studies associate the lack of a complete breakfast with higher rates of obesity. However, it is not only about eating breakfast, but also about eating it correctly.
What should I have for breakfast? What does healthy breakfast include?
These are common questions that we ask ourselves sometimes. The first thing you need to know is that the first meal of the day should provide between 20% and 25% of the total calories, although this percentage can be divided between breakfast and a small mid-morning lunch.
We must provide the body with a significant amount of minerals, such as calcium, magnesium and potassium, and vitamins. To achieve a balanced breakfast, it is important to mix and match its ingredients over the week and always include at least three different food groups: dairy products, cereals, and fruit.
In addition, it is highly recommended to complement them with small portions of other foods that are a source of proteins and unsaturated fats, such as eggs, nuts, lean cold cuts, or olive oil. If you want to explore more about healthy nutrition and get resources to help you eat a healthy diet with vegetables, fruits, protein, grains, and dairy foods, visit Nutrition.gov, a USDA-sponsored website that offers credible information to help you make healthful eating choices.
A healthy breakfast provides you a healthy living
Food is the body’s gasoline and as Hippocrates, the father of medicine said, you should try to “let your food be your medicine and your medicine be your food”.
This means that food has nutrients that if we know how to eat them properly can be like a medicine for the body that brings us wellness. So, let’s eat properly!
7 ideas for a healthy and balanced breakfast
1.- A glass of milk, a toast of whole wheat bread with grated tomato and extra virgin olive oil, and a piece of fruit.
2.- A yogurt with cereals without added sugar, nuts, and a piece of fruit.
3.- An infusion or coffee, a toast of whole wheat bread with fresh cheese and a slice of smoked or avocado, and a piece of fruit.
4.- Super eggy tofu scramble with a piece of fruit (always consume fruit that is in season and as fresh as possible, even if it is in juice or as a whole fruit).
5.- Peanut butter banana muffins with an infusion and a piece of fruit.
6.- A gluten-free breakfast that can include chia seed pudding – 2 tablespoons (28 grams) chia seeds, 1 cup (240 ml) Greek yogurt, and 1/2 teaspoon vanilla extract with fruit slices of your choice or gluten-free toast with avocado and egg.
7.- A protein fruit smoothie with oats.
As you can see, there are many healthy options for a nutritive breakfast, you just need to be creative and always include fruits. Also remember that to live a healthy life you need to exercise regularly, at least three times a week. Please share this post with others so they can have better ideas for a healthy breakfast and a healthy lifestyle.
About the Author:
Mónica Chacín, SEO Copywriting specialist and author of a
book of reflections and poetry known as “Serendipia de sueños”