“Have breakfast like a king, eat like a prince, dine like beg and you will live longer” is a popular saying that reflects the importance of breakfast and the food we eat to face the day with enough energy, but without the need to feel heavy.
Although in recent years the importance of breakfast has been clarified, it remains a fundamental meal because, being the first, it is what activates the metabolism in the morning and gives us the energy and nutrients to start the day .
On the other hand, there is no doubt that having coffee accompanied by cookies or sweets is not as healthy as we once thought since it involves a supply of sugars that the body does not does not need and which, on the contrary, can be left for a special moment.
Therefore, it is worth getting up 15 minutes before going to bed and having a nutritious breakfast.
To have energy at breakfast, it is important that you have the following macronutrients:
- Carbohydrates: they are fundamental sources for the body to transform into glucose and serve as fuel. To do this, it is best to choose foods like fruits and whole grains rather than processed products.
- Proteins: used to repair body tissues and transport nutrients. The healthiest are from dairy products, eggs or nuts.
- Fats: They also provide energy and help absorb nutrients. They can be incorporated via olive oil, nuts, avocados or fatty fish.
Although some believe that skipping breakfast can help you lose weight, skipping breakfast can have the opposite effect, leading to a feeling of low energy throughout the day and a low mood. or an increase in glucose levels, among others.
Giving breakfast the importance it has has the following benefits:
- Reduced anxiety
- Helps maintain a healthy diet
- Improves mood
- Increase productivity
Following, We offer you five breakfast ideas to start the day energetically and in a healthy way:
Greek yogurt with fruit
Greek yogurt is rich in probiotics, which help to strengthen our intestinal flora. These probiotics or lactic acid bacteria it contains contribute to the balance of the intestinal flora, facilitate the absorption of vitamins and minerals in the body, balance the metabolism and also reduce abdominal inflammation. Greek yogurt has a high concentration of minerals, including calcium, but also water-soluble B vitamins and vitamin A (retinol), as well as the amino acid leucine, which increases the feeling of fullness and reduces the need to snack constantly.
In addition, it must be accompanied by fruit. This way you get a perfect breakfast, rich in proteins, vitamins, minerals and fiber. Fruits provide energy after hours of overnight fasting, replace less healthy options, increase diet quality and nutrient intake, give natural sweetness, and are tasty and versatile. The more we have, the better our breakfast will be.
Avocado and egg toast
Eggs are foods that provide a large amount of very positive nutrients to the diet. It is for this reason that they are the protagonists of many healthy breakfast options and can be eaten cooked, scrambled, in an omelette… They provide high-quality protein, vitamins such as B2, B12, D and E and essential minerals such as phosphorus, selenium, iron, iodine and zinc.
Getting protein and fat during this first meal of the day is healthy and worthwhile. Insulin is more stable after a good breakfast and throughout the following hours, it prevents hunger spikes and mid-morning energy dips.
The egg can be accompanied by whole wheat toast with olive oil, roasted pepper, tomato and a handful of chopped nuts. Another option is to combine eggs, in any preparation, with avocado. Its content of healthy fats, fiber and vitamins and minerals makes it a beneficial food for satiety and sustained energy. It also prevents constipation, helps reduce the risk of suffering from cardiovascular diseases, controls cholesterol, improves the gastrointestinal microbiota and adds its antioxidant effects.
Fresh cheese toasts with salmon
It’s a classic, light and healthy combination. On the bottom you can spread a good creamy cheese or place a few slices of cream cheese. Salmon, or any other type of oily fish like tuna, provides protein and healthy fats. Toast, best with wholemeal bread.
Smoked salmon is a natural source of protein (25 grams per 100 grams of product) with a high content of omega-3 fatty acids, essential acids known as “good fats” which help maintain the vital functions of our body. It is also a source of selenium, magnesium and calcium, as well as vitamins B6, B12 and B3.
Apple and cinnamon porridge
This traditional dish from the United Kingdom and Ireland, porridge or oat porridge, has won one of the first places among healthy, tasty and nutritious breakfasts.
To prepare it, boil a glass of water, four tablespoons of oatmeal and an apple cut into pieces in a saucepan and cook for ten minutes. Then it is removed, served in a bowl and a little cinnamon is sprinkled on top. This is not the only combination: other additional ingredients can be honey, agave syrup, fresh fruit, such as banana, or nuts. This is a very versatile and adaptable recipe.
