Healthy breakfasts that help you take care of yourself

Feb 19, 2024Mar Fondevila Cornado0 comments

A good breakfast should be complete, nutritious, energetic and healthy.

Breakfast is essential to start the day off right and is, for many, the most important meal of the day. It provides us with the energy necessary for our body to get going after several hours of fasting and has a direct impact on our performance throughout the morning.

Whether sweet or savory, a good breakfast should be complete, nutritious, energetic and healthy.

Why should we have a healthier breakfast?

A healthy breakfast can offer us some advantages. According to research published in the International Journal of Food Sciences and Nutrition , this first meal of the day is a valid strategy to control appetite .

On the other hand, a study published in the Italian Journal of Pediatrics indicates that, currently, a balanced breakfast is associated with a body mass index and a healthier lifestyle , as well as with a better intake of macro and micronutrients.

Other benefits of a healthy breakfast include the following:

· Consume the necessary amount of vitamins and minerals.
· Control over daily energy intake.
· Control blood glucose levels.
· Positive effect in the prevention of chronic diseases, such as hypertension and type 2 diabetes.
· Prevent or control overweight or obesity.
· Improve cognitive function.
· Better academic and work performance.

What is a healthy breakfast?

The healthiest breakfast is one that consists of high-quality nutritional foods, which are sources of protein, fatty acids, fiber, vitamins and minerals. In addition, it should be eaten in the right portions, as it should not exceed 25% of the daily calorie requirement.

While some people claim that this is the most important meal of the day, this claim has been a topic of debate, as evidence suggests that this is not entirely true. However, what is backed by science is that a healthy breakfast can contribute to promoting well-being.

Breakfast should be complete, meaning it should include all macronutrients (carbohydrates, fats and proteins) in the right proportions. To achieve this, a savoury breakfast is usually more suitable than a sweet one.

To promote digestion after an overnight fast, breakfast can include acidic fruits such as orange, lemon or apple, yogurt and aromatic herbs.

Other recommended ingredients for breakfast are eggs, crushed and soaked flax seeds and a handful of nuts.

Oat flakes or whole wheat bread with sourdough (slow fermentation) are good sources of energy. Oats can be combined in a muesli with fresh fruit (apple or banana for example), dried fruit (raisins or dried apricots), a few hazelnuts and soy milk. Whole wheat bread can be drizzled with extra virgin olive oil and combined with tomato slices.

If we want a breakfast of the highest nutritional quality, it is highly recommended that all or most of the foods be organically produced.

Breakfasts that are NOT healthy

The big problem with breakfast is that most people tend to make it with ingredients that are unhealthy. For this reason, many fail to obtain the benefits mentioned above.

The most common mistakes in today's unhealthy breakfasts:

Excess refined carbohydrates : White bread, pastries, cakes, industrial cereals. All of these produce sugar spikes and make us hungry again shortly after. In addition, as a study published in The American Journal of Clinical Nutrition points out, in the long term they can contribute to obesity and diabetes.

Excess sugar, especially white sugar: the negative effects of added sugar on the body are a matter of controversy. However, research published in Critical Reviews in Clinical Laboratory Sciences suggests that it is linked to an increased risk of obesity and metabolic problems. Therefore, sugary breakfast products are not a good choice.

Excess dairy products: As long as you are not intolerant, dairy products can be consumed in moderation. In fact, a study determined that they contribute to the needs of various nutrients and can protect against chronic diseases. The mistake made when incorporating them into breakfast is consuming them in excess. It is worth mentioning that, in the case of some cheeses, these tend to have a high amount of salt.

Ultra-processed products: sausages, fried foods, canned foods, pastries and, in general, any type of ultra-processed product is a bad choice for breakfast and for the diet in general. Not only do they contain large amounts of sugars and trans fats, but also chemicals (preservatives) that can affect health.

Foods for your breakfast

Fruit

Fruit contains carbohydrates and sugars that are easily assimilated. These are broken down into glucose, which is the body's main source of energy .

During the night, or during long periods of fasting, the body uses stored glucose, so it is important to replenish these reserves and breakfast is the first opportunity to do so.

Yogurt with fruit

A breakfast that provides calcium and energy, and is also easy to prepare, is a bowl of natural yogurt with chopped fruit. Ideally, you should use sugar-free yogurt, and Greek yogurt is even better. This recipe is perfect for those who are short on time in the morning. When serving, you can add a handful of cereal, according to your taste.

Oatmeal

Oats are a food full of beneficial properties and, best of all, it is a cereal that you can mix with any kind of topping. There are many variations to prepare a healthy breakfast with oats, from porridge to pancakes. One of our favorite options is a bowl with skimmed milk, oats and chia seeds.

Whole wheat toast

What's better than a good whole wheat toast with healthy ingredients? A good and very nutritious example is to accompany it with peanut butter and banana or goat cheese and avocado, but there are a wide variety of ideas to combine it: nuts, turkey breast, apple and cinnamon, tomato,...

Tortillas

There are different ways to prepare them, but a ham or tuna omelet with a little oil is one of the healthiest options for breakfast, as it is a complete source of protein. Mix this recipe with a piece of fruit and you will have a complete breakfast that will help you face the day with all the energy.

Sandwiches

This is one of the healthy and savoury breakfasts you can make. Choose a sandwich made with wholemeal or rye bread and use your imagination to prepare it. You can make it with thin slices of turkey, lettuce, tomato and cucumber…a tip we also give you is to add a splash of oil to make it tastier.

Smoothies and shakes

Juices are no substitute for a full serving of fruit, and it is not advisable to overindulge in milkshakes or smoothies, but they can be part of a healthy breakfast. It is much better if we make them at home, with seasonal ingredients and making the most of their nutrients, without having to resort to added sugar or sweeteners.