What is a healthy breakfast

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The first meal of the day, which is breakfast, may contain healthy sources of carbohydrates to provide the body with energy, fats and dietary fibers that help give a feeling of satiety, and it must also contain protein; As it contributes to building and maintaining muscles. Although there are many types of breakfast that provide the body with nutrients, they contain a large amount of calories, for example, breakfast consisting of eggs, processed meat and toast may contain 500 calories. One or more calories, as well as the breakfast that consists of oats, or breakfast cereals made of whole grains, and avocado, and the toast also contains high calories, so it is necessary to look at the quantities eaten and the food rations consumed at breakfast even if the food Healthy, it is also recommended that it be low in fat, refined sugars, and calories. The following lists the main nutrients of a healthy breakfast:

Whole grains: quot; Whole-grain or brown bread, whole-grain cereal, homemade muffins, oatmeal, and more.

Low fat proteins: among them; Eggs, legumes, low-fat meats, and nuts. Labneh also contains protein well, and is low in calories. Chickpeas are also legumes. Beans are also a good source of protein and dietary fiber.

Low-fat dairy products: including; Milk, low-sugar yogurt, and low-fat cheese, such as; Cottage cheese.

Vegetables and fruits: such as; Frozen or fresh fruits, or natural juices without added sugar, and shakes or smoothies that contain vegetables and fruits, but it is preferable to eat whole vegetables and fruits instead of their juices.

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Tips for getting a healthy breakfast The following points show some tips for getting a healthy breakfast:

Avoid fried foods and vegetables for breakfast: they are rich in fats, calories, and salts at times. For example, fried foods may increase the risk of obesity, high blood pressure and blood cholesterol, all of which are risk factors that may contribute to many chronic diseases.

Avoid processed meat: it contains fats and salts in large quantities.

Reducing the size of portions for those who do not want breakfast in the morning: breakfast can be eaten late, as the timing of breakfast is very flexible and it is not necessary to eat it immediately after waking up, and it is recommended to leave a certain time between meals, which reduces the feeling of hunger or eating quickly. And in large quantities of food more than needed.

It should be noted that the amount of breakfast may be small, such as; Eat bananas with peanut butter only, or yogurt with fresh fruits, or make a smoothie using fresh vegetables and fruits, and some seeds can be added, such as; Chia seeds, flax seeds, and dietary fiber or omega-3 sources can be added.

Preparing breakfast from the previous night: Breakfast can be prepared the night before and heated as needed to take it quickly the next day in the event that it is not possible to eat it at home

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The importance of breakfast is the most important meal during the day, as it is the first meal consumed after stopping eating, or fasting during the night and sleep period, and helps stimulate metabolic processes within the body, It is worth noting that the foods eaten should be for breakfast They are available at home and at affordable prices, and they must also contain important nutritional ingredients that provide the body with the energy it needs to perform daily activities, while also making sure to include healthy foods.

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