After resting for a night, you are ready to go for another hectic day. It is important to provide fuel to the body to generate the energy needed for work. Eating a healthy breakfast is your best choice, so you can enjoy a good day.
WHAT IS A HEALTHY BREAKFAST?
A healthy breakfast is the one which provides you with all the essential nutrients needed by the body. The four pillars of a good and healthy breakfast are:
- The cereals
- Dairy products
- The fruits
- The vegetables.
- A little fat is also not to be eliminated from your breakfast. And don’t forget to drink well either.
Cereal products such as bread, or oatmeal give you energy, ideal for a good start to the day. Choose the full or multi-grain version, which has many more vitamins, minerals and fiber. Forget the sweet version of muesli or breakfast cereals and instead set your sights on the pure, unsweetened version. Do you still prefer sugar? Then add pieces of fruit: delicious and healthy!
Dairy products provide calcium, protein, and vitamins B2 and B12. Lean and semi-skimmed dairy products with no added sugar have priority.
Fruits and vegetables
Fruits and vegetables add a healthy and sweet touch to your breakfast. Fresh fruit pieces are delicious with your bowl of oatmeal with yogurt. It is much healthier than Choco or jam. And yes you read that right: vegetables for breakfast. Add pieces of pepper and tomatoes to your omelet or place a few slices of radish on your cheese spread.
A touch of fat on your sandwich provides fat-soluble vitamins and essential fatty acids. Opt for fats rich in unsaturated fatty acids like marine or margarine low in saturated fatty acids. You recognize them because they are soft and easily spreadable, even when they come out of the fridge. Do not forget: drinks such as water, coffee or tea (without sugar) are also part of a balanced breakfast.
WHY IS BREAKFAST IMPORTANT?
After a night’s sleep, your energy reserves are at a low point. A good breakfast allows you to refuel for a good start. It increases your productivity and your concentration at work or at school. In addition, a good breakfast takes care of a balanced energy distribution during the day and provides essential nutrients. Think of the calcium in a glass of milk and the fiber in your toast, your bowl of fruit. Finally, a healthy breakfast prevents you from wanting to snack on a snack rich in sugars or to devour large portions at noon. It is better to avoid these last two in order to preserve your afternoon concentration and your line.
Even if you are not hungry in the morning, you should eat a healthy breakfast. Of course, the style and amount of breakfast can be arbitrary, but you can do a few things to maximize the benefits of breakfast. We should choose our breakfast depending upon the following guidelines:
Choose food rich in protein
Protein is an important part of a healthy diet. Many scientific studies have shown that eating high-protein breakfast will reduce the desire for high-fat and high-sugar foods. Eggs, yogurt, and lean meat provide the fuel your body needs throughout the day. These foods are rich in protein and can provide lasting energy.
Protein is also needed for the proper maintenance of muscle. The recommended daily protein intake depends on your weight; 0.8 grams per kilogram of body weight (or 0.36 grams per pound). Please multiply your weight in kilograms by 0.8, or multiply by pounds by 0.36, and you can calculate the weight you need. For example, if you are 70 kilograms (155 pounds), you need at least 56 grams of protein per day to provide energy and maintain muscle mass. Divide your daily protein requirement by the number of meals you eat each day to know how much protein you need for breakfast.
Adding protein to a healthy breakfast will keep you alive all day long. You can start every day with a protein-rich breakfast to counter the desire to eat snacks.
Choose low-glycemic food
The glycemic index can be used to measure how quickly your body absorbs sugar. Sugar (or carbohydrate) is an important part of a healthy diet, but you must choose your carbohydrate carefully.
When you choose to eat high-glycemic foods, your blood sugar will soar rapidly. Your body knows that it is unhealthy. In response, the body will transfer a lot of hormones to our blood (mainly insulin), so that the cells can quickly absorb.
As a result, blood sugar rises and falls rapidly, which may lead to hypoglycemia (also an unhealthy condition). When this happens, you will feel tired and unable to concentrate. The reaction is that your brain is telling you to eat something fast, and everything is fine; so your hand is stretched to the most convenient thing (snack) available, but this is often an unhealthy choice.
To break this rapid rise and fall of blood sugar, we must choose to carbohydrates that absorb slowly to maintain low blood sugar levels. This will also help you maintain satiety for a long time and provide a long-term energy source for your body (and brain). And because your blood sugar doesn’t drop quickly, you will only slowly become hungry, so you have time to choose healthy food for the next meal. Experiments also show that people who eat breakfast (especially low-glycemic breakfast) tend to eat fewer calories throughout the next day.
Choose whole grains
After reading the protein, let us help you choose healthy carbohydrates for breakfast. Here you should pay attention to fiber. Because it helps digestion and makes you feel full after a meal.
The fiber content of whole grains is higher than that of refined grains, which is better for you. Choosing whole grains can help your body maintain blood sugar stability and avoid a sudden rise or fall. Whole wheat foods help maintain healthy cholesterol within the normal range and support heart health.
Phytonutrients (nutrients derived from plants) are also abundant in whole grains. They are important because your body cannot make these important compounds. Eating whole wheat toast or whole grain cereal can increase fiber and phytonutrients in your diet and help you stay full all day long.
Give up juice and eat fruit instead
Juice is an attractive option when preparing breakfast. Unfortunately, these drinks are high in sugar and low in fiber, which is bad for health. Therefore, fruit juice is not the best choice for healthy breakfast, eating fruit is more nutritious. Fruits can satisfy people’s cravings for sweets, as well as the additional benefits of fiber, can help a healthy digestive system.
The best fruits for breakfast are berries, grapefruit, and bananas. Berries contain antioxidants and help maintain cell vitality. Grapefruit is rich in fiber, and it makes you feel fuller faster than pastries and sweet drinks. Bananas are rich in potassium, vitamin C, and other vitamins and minerals. These micronutrients help maintain a healthy body and supply what you need throughout the day. When you are in a hurry, bananas are the easiest to take with you.
Choose your fat wisely
Fat is not a bad thing, it is one of the important macronutrients and can provide an important source of lasting energy. Fat can even help your satiety last longer. But you must choose the type of fat carefully and pay attention to their extra calories. This is because fat is not always good. Trans-fats (such as margarine) should be completely avoided. For other fats, you should first consider their source.
Both avocado and pork sausage patties contain fat, but it is easy to know which one is more suitable for your body. In general, fats from plants are usually healthy, while fats from animals are usually not healthy. Therefore, you only have to make smart choices and don’t give up fat.
What you drink, is also important
If you need an early morning drink, please choose water, coffee, and tea instead of drinking caffeinated soda, fruit juice, or energy drinks. These sugary drinks will cause blood sugar to soar, but will dehydrate your body throughout the next day; if you choose an unhealthy drink, you will even eat more snacks.
Water provides long-lasting moisture and helps your body perform its best functions. Tea and coffee are natural sources of energy that promote caffeine and have been shown to activate areas of the brain that keep you alert and focused. Green tea, white tea, black tea, and herbal tea are also important sources of phytonutrients and antioxidants. These compounds are important for supporting healthy cells and immune function.
Combine your favorite healthy breakfast with nutritional supplements. Even if you eat the right diet, your nutritional supply may still not meet your daily needs. Multivitamins are a quick and easy way to ensure that the body gets all the vitamins and minerals it needs to keep your body’s engine running smoothly.
Based on the recommendations of your healthcare provider, nutritional supplements can help reduce the nutritional gaps your body needs and what your diet can provide. Supplements can optimize the efficiency of cell communication, help support the immune system, and convert the macronutrients (proteins, carbohydrates, and fats) you consume into the energy your body needs.
Start your day with a healthy breakfast and multivitamins, and put your body in the best position for success.
If you want to know about healthy breakfast recipes. Click here.
Simple way to make healthy breakfast
It is not always difficult to eat a healthy breakfast. As long as the current breakfast is slightly changed or replaced, it can improve your morning nutrition. Here are some easy ways to prepare a better breakfast:
- Replace white bread with whole wheat bread.
- Try to avoid most cold cereals, the healthiest choices are often high-glycemic.
- Drink tea or other healthy drinks instead of juice. If you need sweetness, use natural sweeteners such as stevia or agave nectar.
- Are you in a hurry? Then make sure that the takeaway breakfast contains fruits or vegetables, protein, good fats, and whole grains. A piece of fruit, hard-boiled eggs, and whole-wheat bagels will fill you up, add energy to your busy day. Or, a low-glycemic meal replacement shake is a quick, healthy, and take-away option.
- Take multiple vitamins at breakfast every day. After developing a habit, it is easy to remember to take vitamins.