Breakfast is the most important meal of the day, given that it has to provide us with a large amount of energy in order to be able to cope with environmental demands. However, due to lack of time, many people limit themselves to having a coffee before running to work.
Since breakfast is important, it is worth asking how it is or what a healthy breakfast should include. Throughout this article we set out some of the main elements that are recommended in the first of the meals of the day.
Breakfast: why is it important to do it right?
As we all know, breakfast is the first meal of the day, which we usually do in the morning shortly after waking up. It is also the most relevant food, since it occurs after a relatively long period of time in which no nutrients have been introduced into the body. Thus, breakfast is the first contact of the day with the energy that the body needs to function correctly (in fact, the term des-fasting itself refers to the cessation of the nocturnal fast).
This can cause that absence of some type of ingestion can appear difficulties and annoyances such as problems to activate or concentrate, weakness or even dizziness or headaches in some cases, especially in the period of growth. Breakfast in a correct and balanced way usually implies, in addition to avoiding to a large extent the possible appearance of the previous problems, the fact of having a higher level of energy that facilitates the functioning during the day, improving mood and decreasing stress.
It also puts our metabolism into operation, in addition to making us have a lower amount of hunger during the day, and makes it difficult to suffer from metabolic problems such as diabetes or heart disease. Also, it is usually considered a moment of relaxation and relaxation, and in some cases a space for socialization, meeting and meeting between people who live together.
Despite this, it is common for many adults to skip it or reduce it to a minimum, or that it is not done in a way that incorporates everything necessary to be truly healthy. But how is a healthy breakfast?
What should healthy and balanced breakfasts include?
We will understand as a really healthy breakfast that contains enough fiber, carbohydrates, proteins and lipids in an adequate proportion, considering that it should be at least around 25% of daily calories. In this sense, it is important to bear in mind that not only is it important to incorporate foods that provide this type of nutrients, but also to find a point of equilibrium in which they do not appear in excess.
It should be noted that while most of us usually have similar needs, each person is a world and it is possible that what is healthy and balanced for one is not for another, or even that certain foods do not feel well or should be avoided by certain types of population (for example in the case of food allergies, intolerances or various medical problems).
Below we will see the elements that most experts usually agree to consider adequate and necessary when preparing healthy breakfasts.
One of the products to which more importance is given to them. Generally the first idea that usually comes to mind is that of a bowl of milk, but you can also choose other items such as cheeses or yogurts. In this sense, one of the healthiest alternatives is kefir.
It is important to introduce, especially in the first moments of the day, foods rich in carbohydrates, given that they provide us with a large amount of energy. Among them we can find the consumption of one or two slices of bread and / or cereals. It is advisable, also, that they are not sugary or that in the case of bread is integral or elements such as rye. Of course, we must try not to make an abusive consumption either.
3. Protein source
Proteins help us repair and rebuild the cells of our body and maintain their functioning. That is why, it is advisable to introduce products rich in protein, be it vegetable or animal. A classic of many cuisines and that is very healthy is the egg, as well as ham (be it sweet or serrano).
Another of the most frequent elements in a healthy breakfast is the presence of at least one piece of fruit. Any type of fruit can be recommended, being some of the most common in our society orange (citrus fruits are highly recommended), apple or banana. It is usually healthy and digestive foods at the same time rich in natural sugars.
Another very usual option, although not as recommendable (since some of the beneficial properties of the fruit, such as those of the skin) are lost is to drink a juice. In case of opting for this alternative, we must bear in mind that sometimes its consumption along with milk can generate some discomfort, and that it should not be abused, because it contains a large amount of sugar. A last option is in the use of jams, although they tend to be highly sweetened.
5. Healthy fats
In addition to the above foods, it may be of interest to introduce products rich in good fats at breakfast: unsaturated, monounsaturated or polyunsaturated fats. Among some foods that include this type of fat we can find nuts or elements such as avocado. In addition, such foods can be easily mixed with dairy products such as yogurt or items such as bread, or even integrated into a small salad.
What you need to avoid
We have seen the main elements that are part of the healthiest and most balanced breakfasts, but it is also necessary to take into account that some foods should be avoided or at least restricted, as they are unnecessary and excessive and can generate bloating.
Among them, the elaborated and refined products stand out, with special relevance on the part of carbohydrates and sugars. In this sense it is advisable to avoid industrial pastries or excess sugar, as well as the use of products as natural as possible and to be able to be comprehensive (as in the case of bread).
Fried foods should be avoided. In case of using juice, the one elaborated at home is much more advisable, given that the buyer usually has a high amount of sugar. With regard to butter and margarine or the use of jams, although they are usually common in our breakfast the truth is that they are not recommended, since while the former are usually made up of saturated fats the latter have massive amounts of sugar. Refreshments are not recommended either.