What Should A Nutritious Breakfast Contain?

We should all start our day with a nutritious breakfast. But in addition to snacks, this is the table in which we include most processed foods. Being the first meal you serve after a night of sleep, breakfast should only contain high quality nutrients. So what’s the secret to turning it into a healthy meal?

It is important to vary your daily breakfast menu. Instead of cookies, cereals and pastries, try eating natural foods.

Is breakfast the most important meal of the day?

The opinions of specialists differ. According to a study published in the Careus Journal of Medical Science , other practices, such as intermittent fasting, also offer health benefits. At the same time, we cannot ignore the fact that breakfast is a low-quality meal in many homes – especially if it includes processed foods.

A nutritious breakfast can be placed at the top of the list of habits for optimal health. At least that’s what a recent study published in the International Journal of Environmental Research and Public Health suggests . Whether you skip breakfast or not, what really matters is its quality.

Food education is important. With its help, we will be able to gradually replace processed foods with fresh ones at the first meal of the day. They will provide us with the nutrients we need to perform our daily tasks properly.

What does a nutritious and varied breakfast mean?

A healthy and varied breakfast contains at least one source of protein, one of fat and one of beneficial carbohydrates. As for the first category of nutrients, opt for animal products such as milk, ham, turkey meat, cheese and muscle fillets or vegetable sources of protein such as oilseeds.

Fats can be obtained from extra virgin olive oil or avocado. The best source of carbohydrates is oats, because it also contains a significant amount of fiber.

As you can see, a nutritious, high-quality breakfast offers many benefits for the body. For this reason, it is important to make sure that the ingredients served are fresh and varied.

Don’t forget the fruit

Vitamins and minerals are basic components of breakfast, which is why you need to include them in this meal. The best source of such nutrients is fruit. As much as possible, opt only for fresh fruit. Otherwise, you can drink freshly squeezed and unsweetened natural juices.

Do you have cow’s milk?

Despite negative publicity and contemporary food trends, cow’s milk is an excellent food. Vegetable drinks that can replace it, if not prepared at home, have a high sugar content. Therefore, dairy products continue to be among the most beneficial sources of protein and fat.

Moreover, cow’s milk is rich in calcium and vitamin D (a large part of the population has a deficiency of vitamin D). This food is ideal for preventing bone damage, especially in women. The only justifiable reason to avoid it is lactose intolerance.

Seeds, a quality food

If you want the breakfast you serve to be a perfect meal, include a source of antioxidants in it. Chia and sesame seeds are exactly what you are looking for. But their caloric content is significant, which is why you need to eat them in moderation.

Foods incompatible with a nutritious breakfast

Processed foods are not a good idea. They contain large amounts of trans fats and refined sugars, which can overload the pancreas. In addition, they lead to free radicals and inflammatory processes. Commercial pastries, cereals, cookies and juices are not compatible with a nutritious breakfast.

If you hurry…

A major hurdle when it comes to serving a balanced breakfast is lack of time. If you are in a hurry every morning, we advise you to prepare your breakfast the night before. For example, oatmeal pancakes are an excellent option. They keep their freshness at night at room temperature and, to improve their taste, you can combine them with fruit or yogurt.

Choose a varied breakfast to avoid monotony. You can also try wholemeal cookies. Add oily fruits and fleshy fruits to enhance their nutritional value.

Some ideas for a nutritious breakfast

• Olive oil, tomatoes and turkey
• Coffee with milk and a fruit
• A bowl of fresh milk, oats, chia seeds and a handful of crushed walnuts and pineapple
• Yogurt or fresh whipped cheese with chia seeds and hazelnuts
• Watermelon with ham and coffee
• A small sandwich with guacamole and tuna, a fruit and coffee

How often do you usually eat a nutritious breakfast? Take into account all the recommendations presented in this article. In this way, you will enjoy a first meal of the day full of nutrients, which will have a beneficial impact on your body.