The importance of a good breakfast
A good breakfast is one of the keys if you want to eat a healthy diet.
Now that we have more time to dedicate to breakfast during confinement, why not get used to having a proper breakfast every morning? Discover the reasons why breakfast is important.
Why is breakfast important?
"Eat breakfast like a King, lunch like a Prince and dinner like a Beggar." Surely you have heard this saying on occasion, right? Well, as he says, breakfast is the most important meal of the day because it allows you to obtain nutrients that are difficult to incorporate throughout the day, such as calcium and fiber.
After the entire night the body needs nutrients, such as carbohydrates that are transformed into glucose, to get the energy that the metabolism needs to activate and thus perform adequately at work, since during sleep these levels remain low. Therefore, a full breakfast contributes to better physical and intellectual performance and promotes concentration and memory during the day.
On the other hand, it is also not advisable to skip breakfast when you are dieting to lose weight. Contrary to what is thought, it is counterproductive, since, if you are satiated in the morning, you will be less hungry as the day progresses. This affects a lower risk of consuming foods with many calories and low nutritional content.
What should a good breakfast include?
The more varied and balanced the breakfast, the better. Afterwards, we can reduce our intakes and eat as little as possible at dinner to stay healthy.
A healthy breakfast should include the following nutrients:
• Dairy: milk, cheese and yogurt provide proteins of high nutritional value, in addition to calcium, iron and zinc.
• Carbohydrates: carbohydrates are necessary to start the day with energy. However, you should avoid industrial pastries and opt for healthy carbohydrates, such as nuts.
• Vitamins and minerals: they are obtained by adding fruits, juices or natural smoothies to your breakfast. These nutrients will also help the proper functioning of your intestine and digestive organs.
• Fiber: add whole grains, cookies and fruit to your breakfasts. This will help the digestive system to function in optimal conditions.
In short, breakfast should represent 30% of the nutrients that the body needs daily to function properly.
Remember that it is also important to exercise and hydrate properly during the day.
In case you don't usually eat breakfast because you don't wake up hungry, try eating a lighter meal because this may be the problem.
Healthy breakfast ideas
Nutrition experts recommend varying breakfast each day because just as you don't eat or have dinner the same, breakfast shouldn't always be the same either. This way you will avoid monotony and you will enjoy it more.
Here are 7 ideas (one for each day of the week) for healthy breakfasts. Take note!
Monday - Salmon Sandwich
To start the week with energy, try this savory breakfast.
On a few slices of whole wheat bread, spread cream cheese, stuffed with smoked salmon and sprinkle with dill. You can add olives if you want.
Tuesday - Oatmeal with soy yogurt and raspberries
In a glass jar, layer the crushed oat flakes with some hazelnuts and some sunflower seeds. On top add a layer of raspberries beaten with a little honey. Then a layer of soy yogurt. Finally, you can add some whole raspberries.
Wednesday - Toast with avocado
Make yourself some toast and top it with avocado and sprouts. That easy!
Thursday - Fruit Macedonia
This day have a bowl of cut fruit for breakfast and accompany it with freshly squeezed orange juice.
Friday - Omelette with ham
Make a French omelette with ham. Also have a piece of fruit and you will have the perfect breakfast.
Saturday - Yogurt with nuts
Pour a plain unsweetened yogurt into a bowl and add walnuts or almonds. You'll love it!
Sunday - Chocolate and banana pancakes
Since it is Sunday you can allow yourself to enjoy some pancakes with chocolate.
Smash two bananas with a fork and add it to the beaten egg, along with a couple of tablespoons of pure cocoa powder and a little flour. You can use a non-slip pan so that your pancakes come out perfect. Whims can be healthy too
As you can see, breakfast is essential. Contributes to maintaining good health and well-being. It helps us start the day in a good mood and with enough energy to face the whole day.
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