A Wholesome Breakfast - What Food to Include in It

Eating a wholesome breakfast can provide the body with essential nutrients that promote your well-being. In today's article, we'll tell you what food to include. Keep it in mind!
A Wholesome Breakfast - What Food to Include in It

Last update: 08 January, 2020

A wholesome breakfast should be the first meal of your day and yet it’s the one that contains the most processed goods, besides snacks. Because it’s the first thing you eat after a long period of fasting overnight you must make sure you’re eating only high-quality nutrients. So, what’s the secret to a turning breakfast into a healthy meal?

You must vary your daily breakfasts. So, it’s a good idea to include natural food instead of cookies, cereals, and pastries. This is the only way to obtain more health benefits. Today we’ll tell you all about this subject.

Is breakfast truly the most important meal of the day?

The opinions on the subject vary. According to a study published in the Cureus Journal of Medical Science, other practices such as intermittent fasting also provide health benefits. In addition, consider that breakfast is a low-quality meal in many homes, especially because it contains a lot of processed foods.

In any case, when it comes to a wholesome breakfast you must note it’s up there on the list of habits that promote good health. At least according to recent research published in the International Journal of Environmental Research and Public Health. So, regardless of whether you eat or skip breakfast, its quality is what really matters.

Food education is important so that, little by little, you can replace processed food with fresh foods early in the day. These will provide you with the necessary nutrients to perform your daily activities properly and without deficits.

Eat a wholesome, varied breakfast daily

Healthy, varied breakfasts are those that contain at least one source of protein, one source of fat and one good carbohydrate. Within proteins, opt for an animal product such as milk, ham, turkey, cheese, loin, etc. or a vegetable protein such as nuts.

When it comes to fat try to use raw extra virgin olive oil or avocado. As for carbohydrates, oatmeal is your best choice as it also contains a good amount of fiber.

A wholesome breakfast.

A wholesome breakfast

A high-quality nutritional breakfast can provide important benefits to your body, and that’s why you must keep the ingredients fresh and varied.

Don’t forget the fruit

Vitamins and minerals are an essential part of breakfast so you must include them. The best way to guarantee an optimal supply of these nutrients is to eat fruit. Opt for fresh fruit as much as you can. Otherwise, resort to freshly-processed and unstrained natural juices.

Got cow milk?

Even though advertising and trends say otherwise, milk is still excellent food. Vegetable drinks that are intended to replace it are usually high in sugar content — unless you make them at home. So, dairy is still one of the best sources of protein and fat.

In addition, it’s also rich in calcium and vitamin D (much of the population has a deficit of this one). As you can see, cow milk is a great choice for preventing bone deterioration in the future, especially in women. The only reason to avoid it is if you’re lactose intolerant.

Seeds, a good complement

If you’re looking for perfection then include a good source of antioxidants. Chia and sesame seeds perfectly fit this description. However, eat them in moderation as they’re quite high in calories.

Food to avoid in a wholesome breakfast

Processed food is never a good option as it contains high amounts of trans fats and refined sugars that greatly stress your pancreas. In addition, they can promote the appearance of free radicals and inflammatory processes. So, pastries, cereals, cookies, and commercial juices should never be part of a wholesome breakfast.

An array of breads.
White bread and industrial bakery products are not the best options to enjoy a wholesome breakfast.

If you don’t have time

One of the main problems when it comes to eating a balanced breakfast is the lack of time in the morning. If this is the case with you then prepare it the night before. For example, oatmeal pancakes are a great option. They stay fresh throughout the night at room temperature and you could even add fruit or yogurt to improve their flavor.

Keep your breakfast varied to avoid monotony. Another thing you can try is wholegrain biscuits. You can even add nuts and fruit to improve their nutritional value.

Some examples of a wholesome breakfast

  • Toasted olive oil, grated tomato, and turkey.
  • Coffee with milk and a piece of fruit
  • A bowl of fresh milk, oatmeal, chia seeds, a handful of chopped walnuts and pineapple
  • Yogurt or fresh cheese beat with sesame seeds and peanuts
  • Melon with ham and coffee
  • A small guacamole sandwich with tuna, piece of fruit and coffee

How healthy are your breakfasts? Keep in mind all these recommendations for tomorrow, and the day after… This way, you’ll be able to enjoy the first meal of the day full of nutrients that’ll positively impact your body functions.

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  • Ganesan K, Habboush Y, Sultan S. Intermittent Fasting: The Choice for a Healthier Lifestyle. Cureus. 2018;10(7):e2947. Published 2018 Jul 9. doi:10.7759/cureus.2947
  • Ferrer-Cascales R, Sánchez-SanSegundo M, Ruiz-Robledillo N, Albaladejo-Blázquez N, Laguna-Pérez A, Zaragoza-Martí A. Eat or Skip Breakfast? The Important Role of Breakfast Quality for Health-Related Quality of Life, Stress and Depression in Spanish Adolescents. Int J Environ Res Public Health. 2018;15(8):1781. Published 2018 Aug 19. doi:10.3390/ijerph15081781
  • Holick MF., The vitamin D deficiency pandemic: approaches for diagnosis, treatment, and prevention. Rev Endocr Metabol Disord, 2017. 18 (2): 153-165.