4 Tips For A Healthy And Low Calorie Breakfast
As indicated by nutrition professionals, breakfast is the most important meal of the day. The body needs a complete breakfast to activate it and keep it energized during the morning.
A healthy breakfast is highly recommended, in addition to the beneficial effects it brings to the body, to break the overnight fast.
As indicated by nutrition professionals, breakfast is the most important meal of the day. The body needs a complete breakfast to activate it and keep it energized during the morning.
It is usually recommended that this first meal of the day be ingested between 20 and 25% of the total energy that is needed during the day. In the same way, this helps to reduce the feeling of anxiety promoted by snacking between meals.
One of the fundamental points when making a good breakfast is to do it calmly. It is convenient to get up early to be able to do it quietly. In addition, it is very important to include natural foods, which provide the body with the nutrients it needs. These are carbohydrates, proteins, vitamins, and minerals.
Here are some tips to help complete a healthy breakfast.
1. Includes whole fruits, not juices
Fruits contain a type of sugar called fructose that is obtained by consuming it. The problem is that when this fruit is juiced, the antioxidants tend to be lost. . Instead, a much higher amount of fructuse is consumed. This can increase the risk of develop diabetes .
Thus, a tip to prepare a healthy breakfast is to eat whole fruit every morning . This provides energy and nutrients to the body. It is recommended that, in addition, the fruit is seasonal, fresh and organic. Another good option is frozen fruit.
In the latter case, you can use an ice mold and freeze pieces of banana or red berries with yogurt. They have a sweet taste and are also a very healthy complement.
2. Include a serving of fresh and different vegetables each day
Another of the tricks to have a healthy breakfast is to consume different types of vegetables every day. We understand that one of the great challenges is learning to eat healthy. Really, most would prefer a good piece of cake to a cup of vegetables.
However, the key is in custom. Consistency and originality in the kitchen can go a long way. It is advisable to try to consume this food in different ways, roasted, sautéed, in smoothie , with egg, etc.
To start, for example, give yourself the opportunity to try those vegetables that you do not usually consume regularly. Over time, these will become part of the diet in a normalized way.
3. Eating whole grains
Professionals in the field usually recommend including breakfast whole grains . These are foods that can be quite inexpensive if you buy them in bulk. They are also rich in fiber, so they help improve intestinal transit and accelerate fat burning .
In the same way, for example, it is a good idea to substitute white bread for whole wheat bread. Also, to foods with creamy texture you can add oats or quinoa.
It is important to watch your portions. Remember that these foods can cause glucose spikes if you eat too much.
4. Add a touch of creaminess with natural yogurt
Natural yogurt, whether Greek or normal, is a healthy breakfast food that is rarely taken advantage of. When buying it, it is advisable to check the label to make sure you choose the one that contains the least sugar and fat.
This food is recommended to obtain the calcium your bones need. The best option is Greek yogurt as it provides twice the protein than normal and improves intestinal health. To sweeten the flavor of natural yogurt, you can add a serving of fruit, honey or cinnamon.
It is advisable to vary the way in which this food is consumed. It can be added to a smoothie or mixed with different foods or seeds.
It is highly recommended to learn to eat breakfast in a correct way. With a complete and healthy breakfast, you can enjoy a day in which the person maintains energy better. Especially since the productivity and effectiveness of the person tend to rise.
