Starting the day with sufficient vitamins and nutrients is essential for maintaining healthy energy levels and moods. That’s why breakfast is the most important meal of the day; because it consists of the first foods the body receives after several hours of fasting while you sleep.
However, morning activities and night shift jobs sometimes end up pushing the importance of breakfast aside. That’s why we’re going to tell you how to make this moment the best experience of the day with practical and healthy advice that let you optimize time, while increasing your body’s energy levels.
First you need to know that dairy, fruit and grains are part of the foods that cannot be absent from a healthy and balanced breakfast; you could add meat savory products (like ham) and sweets in small amounts.
The key is to achieve a proper combination of these elements, according to your taste and resources. So take a look at these suggestions and choose your perfect and healthiest breakfast today!
- Dairy: 1 serving, which could be in the form of liquid or powdered milk, yogurt or kumis.
- Cheese or cheese substitute: 2 servings, which could be one thin slice of cheese, 1 egg, 1 slice of ham or 1 sausage.
- Flours or grains: 1 serving, good options would be a corn tortilla, bread, toast, crackers or cereal.
- Beverages: 1 glass. You could choose between one glass of orange juice or your favorite fruit juice, and one hot drink.
- Fruit: 1 serving.
At any rate, it is recommendable to avoid foods that are high in fat, or fried foods.
So, if you are looking for something a little easier, you could keep in mind the following combinations:
Cereal with milk. If you don’t have very much time and cereals are some of the foods that you like, this is an excellent option. Keep in mind that there are several different kinds of cereals at the store. Some are geared more towards fitness and contain less sugar and more fiber, while others contain large amounts of sugar.
*Whichever one you choose, balancing out your calorie intake is important. You could also use skim milk and fruit (as a sweetener in low-sugar cereal).
Fruit salad: You could combine small amounts of fruit, like mango, papaya, strawberry and banana. Keep in mind that this option is easy to digest and is a good option if you generally don’t need a lot of physical energy to carry out your daily activities.
Sandwich: All you need is toast (two slices), bologna or ham (1 serving) and cheese (one slice). If you like, you could accompany it with jam and/or (a little bit of) butter, as well as with a beverage like juice or coffee.
Breakfast should consist of roughly 20-25% of your calorie intake throughout the day, so give your body the necessary energy to start each morning, and to continue with the same vigor throughout the entire day.