A healthy breakfast must contain protein, vitamins and minerals. If you decide to include a source of carbohydrates, your best option is grains like oats.
Breakfast is good if it's a balanced diet. To eat a healthy breakfast, you need to eat it with fruits that contain vitamins and antioxidants as well as good protein.
What else should I not forget?
Today, let's find out which foods make the perfect breakfast and what kinds of foods to avoid for a healthy breakfast.
Quality breakfast
Like any other meal, breakfast should contain good quality protein.
However, it is uncomfortable to cook meat or fish as soon as you wake up. For this reason, a more convenient option is to include eggs or dairy products in your meal.
Contrary to what doctors have said for many years, eating eggs does not affect the risk of cardiovascular disease. According to the Danish Journal of Weekly Doctors (Ugeskrift for Laeger), there is no limit to the number of eggs you must eat each week.
Dairy products are another good source of protein for breakfast. You have to choose everything you can choose, as this will avoid losing fat-soluble vitamins. Products with added sugar should be avoided. This is because it can harm your health in the medium term .
Meanwhile, breakfast must contain a piece of fruit. It is always better to eat fruit as it is rather than juice. This is because you can enjoy the benefits of dietary fiber as it is. Oats are the best option if you 're adding foods with carbohydrates .
Foods to avoid for a healthy breakfast
Existing breakfast meals such as cookies and pastries should be excluded from the diet. These foods provide excessive amounts of sugar and trans fats.
These nutrients trigger systemic inflammatory conditions that can lead to health problems, according to a 2017 study . In addition, it is recommended not to eat chocolate or sugary cereal.
Another food to avoid for a healthy breakfast is sausage. There are many types of sausages of good quality, but generally processed foods contain a number of additives . Reducing these food intake can lower your risk of developing certain diseases in the medium to long term.
Examples of healthy breakfast
Here are some examples of the healthy breakfasts mentioned earlier. These examples aren't the only option, but a combination like this will help you reach your first meal goal of the day.
- Sugar-free oats and berries, and coffee and milk
- Yogurt and a handful of dried fruit, oranges, and tea
- Mochi, fresh cheese, turkey breast, and a glass of milk and dark cocoa
- Oat bread, peanut butter, blueberries, black coffee here
- Scrambled eggs, avocado, pineapple, tea
- Fresh cheese mixed with dried fruit, chopped strawberries and tea
You can make various combinations according to your own taste. Adding carbohydrates is up to you. Also, the best way to add sweetness to your meal is to serve a few slices of fruit or organic honey.
A healthy breakfast to start the day
If you add breakfast to your daily routine, you must make it healthy. In addition, intermittent fasting is also a good option.
To ensure a quality breakfast, you must include high-quality protein and a source of vitamins and antioxidants. Foods containing unsaturated fats, such as omega-3 fatty acids, can help.
Similarly, commercial products such as pastries and cookies should be avoided. These contain large amounts of refined sugars and trans fats, which can harm your health in the medium to long term. These products promote fat and weight gain as well as systemic inflammation.
Finally, there is an important point to be addressed. In general, a good diet should be accompanied by plenty of water and regular physical exercise. That way, your physical health will also improve and your metabolism will go smoothly.
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