Breakfast is the most important meal of the day, though it is sometimes forgotten. Daily intake of good & healthy breakfasts is one of the habits that assist us to maintain good mental and physical performance. A good breakfast is an insurance to start the day on a healthy basis and to give your body the necessary energy after the fast of the night.
Nutrients obtained early in the day help to “recharge” the body’s energy to perform multiple activities throughout the day. They are also essential for boosting metabolism, which is necessary to maintain stable and healthy body weight.
The problem is that everyone does not make good food choices during their preparation, or it is decided to replace the breakfast with a pure coffee with biscuits, for lack of time.
So What is a GOOD breakfast? Which are the errors to avoid?
For this reason, I wanted to devote this article to 5 interesting ideas for having more perfect and healthier breakfasts.
TAKE AT LEAST ONE FRESH FRUIT
Nothing like fresh seasonal fruit or juices centrifuged to start the day. Packed with vitamins, they will help you recharge your batteries. Choose from organic farming if possible. For those who have a little time in the morning, the ideal is to let 10-15 minutes after eating your fruit or drinking your juice. The fruits are digested globally very quickly. In this way, they will not end up stagnating in your stomach with the rest of your breakfast. This advice is especially for fragile people, where the consumption of fruit sometimes causes digestive disorders.
- Replace black coffee With Green Tea
The caffeine in the coffee increases nerve activity by stimulating the production of adrenaline and dopamine that will improve your physical and intellectual performance, but the effect lasts only a few hours. Then you usually have a bar that makes you take another coffee. It’s a vicious circle. As with a drug, the body adapts, and the same dose of caffeine will have less and fewer effects. So try to take Green tea instead of making black coffee. Green tea will help to lose calories.
- Drink Water
Drinking water regularly is essential to have a flat stomach. Avoid drinking sparkling water, these waters will bring gas into your stomach, but that’s not all: some studies have shown that aerated waters can cause weight gain because they open the appetite. Sodas and other sweet drinks are also prohibited. Besides, we will advise you to drink without meals. Drinking during meals complicates digestion and causes bloating. Apart from meals, you will not drink a liter at a
time, but a few sips regularly during the day. Herbal tea and tea are highly recommended. But without sugar, that goes without saying.
Nutritious Options
If your daily life demands a lot of concentration and mental focus, try this breakfast. It is full of important nutrients. It contains more calories than the previous options (about 470), but it is a great way to endure fatigue in the morning and fight mental blockages. The Ingredients are:
- One glass of skimmed milk
- A bowl of oatmeal with dried fruit
- One apple or banana
FIBER AT BREAKFAST
Fibers as another important nutrient that you should not forget at breakfast. Fibers help improve digestion; it is good for the health of the heart and essential for maintaining a healthy weight. This nutrient ensures that your body feels that it has eaten enough for a long time and helps prevent you from ingesting too many calories. We recommend the following high-fiber foods:
- Oatmeal
- Raw roots
- Spinach
- asparagus
- Beets
- Sunflower seeds
- Almonds
- Pistachio nuts
- Walnuts
- Apples
- Peach
- Whole grain bread
You do not have to invest a lot of time to enjoy complete, balanced and healthy breakfasts. All you need are a few simple, flawless tricks:
- Wakes up 15 or 20 minutes earlier than normal. That way you have time to have breakfast.
- Plan your breakfast for the coming week. If you write down what you are going to eat, you can have all the ingredients ready in advance.
- Make a smoothie. These drinks are quick to make, and you can mix different ingredients to make a light and complete breakfast.
DON’T FORGET!!!!!
If you are overweight and skip breakfast to lose weight, you make a big mistake, and you do the opposite! The body will produce more fat to get the energy needed to wake up all its functions adequately. It is therefore not a good idea to skip breakfast to lose weight. But you can still act on its composition: replace pastries with fruits and whole grains, do not add sugar in your juice and consume skim milk products. As for the charcuterie, opt for white ham or turkey.
Remember: a good, well-balanced breakfast, taken each day, will help you lengthen your life for many years.