A good breakfast will help us face the day with energy and maintain a balanced weight. We tell you how to prepare a breakfast to suit you. Breakfast is one of the most important meals of the day. Not only because it is the first thing your body receives after a restful night, but also because it can help you face the day in a more vital and positive way. For this reason, we bring you a series of simple guidelines with which, in addition to learning to eat better, you will contribute to maintaining a healthy lifestyle and a better quality of life. How about we put them into practice.
Sometimes, for work reasons or habits acquired over time, we usually get up quickly and leave home having had a poor breakfast. Either we do it standing up, or it consists of a simple coffee. Even sometimes not even that. After a short time, we may feel without energy or with a slight discomfort in the form of dizziness or muscle weakness. To avoid these feelings, how about making a healthy and complete breakfast that provides us with energy throughout the day?
1) A full breakfast should provide our body with between 20% and 25% of the total energy we need daily.
2) It is essential to return to the habit of eating breakfast correctly to start the day with good spirits, vitality and a sense of humor.
3) Every breakfast must contain some basic nutrients that help improve our body and provide us with the daily energy to face the day: carbohydrates, proteins, fats, vitamins, minerals and fiber.
4) Essential foods for a complete breakfast are dairy products, olive oils, bread, cereals, fruit juices, fruit and nuts. Each food group provides us with different nutrients and has different properties:
-Cereals and bread provide carbohydrates (which provide energy to the brain and muscles), as well as vitamins, minerals and fiber.
– Dairy products contain protein, vitamins A, B and D, as well as calcium.
– Juices and fruits also provide carbohydrates, as well as vitamins and minerals.
– Nuts are an important source of protein, fiber, calcium and magnesium.
– Extra virgin olive oil (taken in moderation) has antioxidant power and is protective against cardiovascular pathologies.
5) Eating breakfast is always essential, but if possible, it is even more important during childhood, adolescence, pregnancy and lactation.
6) A good breakfast is the energy fuel that allows our body to start up and develop its activity during the morning, increasing our physical and intellectual performance, and facilitating concentration and memory.
7) The first meal of the day helps regulate appetite and the feeling of hunger throughout the day, avoiding morning snacking and anxiety that leads us to overeat at lunchtime.
8) Eating a good breakfast allows a correct distribution of calories throughout the day, helping to maintain an adequate weight and improving the quality of food.
9) It is proven that those who eat breakfast properly have less risk of obesity. People who eat breakfast tend to have a more adequate weight and are thinner than those who skip breakfast. Your body mass index (BMI) is lower.
10) Breakfast is key in the Mediterranean diet, one of the healthiest nutritional models of all that exist worldwide. Not by chance, UNESCO recognized it in November 2010 as ‘Intangible Cultural Heritage of Humanity’.