Tips for a Healthy Breakfast

Breakfast is the most important meal of the day, however, many people skip this important meal and don’t get the calories and nutrients they need.

We should try to eat a balanced breakfast every day to keep our energy levels up all morning. In this article, we’ll explain why breakfast is so important and show you some of the healthiest choices you can make for your morning meal.

Why do I need to eat breakfast?

Breakfast is the first food you eat after going without all night and affects the body in several ways:

• Gives you energy to start your day.
• Sets your mood.
• Influences your physical and mental performance.
• Helps you eat less throughout the day because your body doesn’t feel starved.
• The body better assimilates foods in the morning.

What shouldn’t I eat for breakfast?

These are the most common mistakes when choosing which foods to eat for breakfast:

• Refined carbohydrates: white bread, pastries, baked goods, processed cereals. They all cause spikes in blood sugar that will leave you feeling hungry again a little while later. They’re also known to cause problems with digestion and constipation.
• Too much sugar especially refined white sugar. This product is not a true food as it contains no nutrients and decalcifies and acidifies the body. Substitute it with honey, molasses, panela, stevia or agave syrup.
• Dairy. Many people cannot tolerate milk or any dairy products or consume them in large quantities. Choose from the dairy products that are easier to digest or opt for vegetable milk that is lactose-free.
• Foods that don’t digest well when combined like dairy and orange juice. This can cause problems with digestion and discomfort for hours after breakfast.
• Saturated fats: margarine, sausages, etc. These products affect cardiovascular health and are one of the main causes of being overweight.

How do I know if a food is balanced?

In order for a food to be considered balanced, it should contain the necessary quantities, neither more nor less, of carbohydrates, protein, fat and fiber.

• This way the body will be able to digest and assimilate it properly, leaving you full of energy and in a good mood throughout the day. We also need to try to choose quality foods with the best nutrients and always opt for natural and fresh foods over processed items.

Foods to include in your breakfast

Everyone should choose foods and combinations according to their preferences, age, lifestyle and routine. However, here are some of the healthiest:

• Whole grains: The most common is oatmeal, which can be eaten either cooked or uncooked like muesli. If you prefer sandwiches, choose quality bread made from whole wheat, spelt, rye, etc.
• Vegetable drinks: oat, rice, spelt, etc.
• Easy to digest dairy products: cottage cheese, kefir, yogurt, fresh cheese.
• Dried fruits. They can be eaten raw, minced or chopped and provide vegetable protein.
• Fresh and in season fruits, organic if possible.
• Raw seeds like sunflower, sesame, flax or pumpkin. You can also use their oils.
• Natural fruit and vegetable juices.

Excellent breakfasts

These breakfasts won’t leave you lacking in nutrition, plus they’re delicious!

• Cottage cheese and hummus sandwich on whole grain spelt bread.
• Whole grain toast with mayo and avocado.
• Fruit smoothie.
• Mueslix with kefir.
• Apple with prunes, yogurt and nuts.
• Vegetable milk with whole grain cereal and cocoa.
• Cooked oatmeal with vegetable milk, cinnamon and pear.
• Cottage cheese with honey, hazelnuts and banana.

Breakfast supplements

If you’re feeling more tired than usual, in a poor mood, or with lowered immune defenses, you can take these natural supplements to turn your breakfast into superfood therapy:

• Brewer’s yeast
• Pollen
• Wheat germ
• Soy lecithin
• Maca
• Spirulina
• Propolis or bee glue