Many nutritionists agree that breakfast is the most important meal of the day, since it is this meal that provides the body with sufficient energy to begin the day in the best way possible. Many people skip breakfast without knowing that the only thing they gain is to slow down their metabolism and increase their caloric intake at other times of the day. But, even beyond this, breakfast provides important nutrients to the body, gives it vitality and helps to improve its physical and mental state. Having in mind how important it is not to skip breakfast, below we will share with you some ways to enjoy a healthy and delicious breakfast.
Before eating anything for breakfast, it is important to have in mind that breakfast should represent between 25% and 30% of your daily caloric intake. The energy that is obtained from this meal will be used throughout the day and for this reason it is important to eat foods that provide the body with essential nutrients and vitamins.
Make it quick
If you do not have a lot of time to prepare a good breakfast, forget about a simple tea with cookies. There are other healthy and delicious ways to have a good breakfast without spending a lot of time. For example, you can eat a plate of Greek yogurt with fruit and nuts, prepare eggs with spinach or whole grain toast with turkey ham.
Prepare breakfast at home
Eating out is sometime necessary or can seem to be the best option. However, preparing breakfast at home will help you to save money and to eat fewer calories. In addition, when you make your breakfast at home you can make it exactly as you like it and be sure of what you are eating.
When to eat breakfast
The time to eat breakfast is also very important in order to have a healthy and delicious breakfast. Keep in mind that you should not wait a long time after getting up. The ideal is to eat breakfast within a half hour of getting up or at a maximum within one hour. By eating after this time period the only thing you achieve is more hunger and eating more than you should.
Carbohydrates at breakfast
A recent study determined that people who consume carbohydrates for breakfast usually eat fewer calories throughout the day, which is a great help in losing weight. However, this does not mean that you can eat cake or some food high in fat for breakfast. The study was referring to certain carbohydrates such as those obtained in muesli, oatmeal or whole grain cereals, whole grain bread or toast, and fruits and vegetables, those which provide the body with a sensation of satiety (fullness) and other important benefits.
Proteins at breakfast
One nutrient that should never be lacking from a healthy breakfast is protein, since it produces a sensation of satiety (fullness) to the body and at the same time provides important amino acids. Further, it provides what is necessary to build or repair structures in the body and to digest better. This type of protein should come from dairy fat (yoghurt, milk, cheese or cottage cheese) or even from eggs or lean meats.
Fats at breakfast
Although many people probably think that having fats in their breakfast is not healthy, the truth is that the body needs a certain amount of “healthy” fats in order to work at its optimum level. This type of fat must be of the best quality, and therefore should not come from foods like pastries, fried foods or cookies which are filled with trans fats. Instead, the fat should be consumed by using olive oil, coconut oil, avocado, nuts or seeds, among others.
Fiber at breakfast
Finally, another nutrient that must not be forgotten in a healthy breakfast is fiber. Fiber helps to improve digestion, it is good for a healthy heart, and essential to have a healthy weight. This nutrient provides a sensation of satiety (fullness) for a longer period of time and helps to avoid the consumption of excessive calories. Among the foods high in fiber, we recommend the following:
- Raw carrots
- Sunflower seeds
- Whole grain bread