Discover the 5 best foods for breakfast, which definitely cannot be missing from the first meal of the day due to its benefits and nutritional properties.
They say that breakfast is the most important meal of the day, and ultimately we are faced with an expression with great reason. It is the first meal that we contribute to our body after having been fasting between 6 to 10 hours (the period between the time of dinner, which is the last meal we eat of the day, and includes the hours in which we find ourselves sleeping). For this reason, breakfast should represent between 20 and 25% of the calories that are ingested throughout the day.
In fact, contrary to what you tend to think quite commonly, skipping breakfast is bad. Why? Mainly because of what we indicated at the beginning: for the hours that we have been fasting and because ultimately our body needs to nourish itself to obtain the energy it so badly needs to get going. As many scientific investigations have found, it is known that people who eat breakfast correctly get the nutrients they need at the beginning of the day for the duration of the morning, so that anyone who eats a proper breakfast will not feel tired during the morning and can do the tasks you should do without problems.
When making a nutritious breakfast, which in addition to providing us with the nutrients that we need so much is as healthy as possible, it is very important to know which are the ideal foods for breakfast. If you do not know which those that cannot be missed are in the first meal of the day, we explain what 5 foods are recommended for breakfast.
The 5 foods that cannot be missing in your breakfast
Dairy derivatives
Until a while ago it was believed that milk was a good food, which could not be missed at breakfast. However, if we take a look at a previous article in which we told you about the whole truth about cow’s milk, we actually realize that milk is not very suitable not only for breakfast, but to consume it regularly.
Otherwise we find its derivative products, which should be in our breakfast since they are an excellent way to provide calcium to our body. A portion of cheese, a natural or skimmed yogurt with fruits or honey or curd with honey stand out above all.
Plant milks
Plant milks undoubtedly become the best substitute for cow’s milk, as they are drinks of natural origin and origin that in fact provide many more nutritional and healthy benefits than animal milk.
Drinking a glass or cup of warm plant-based milk every morning is the best way to start the day with energy, as they are rich in natural sugars, low in fat and high in vitamins and minerals. You can opt for almond, oat, rice or nut milk, which you can easily find in the market. Or you can encourage yourself to prepare them at home.
A piece of fruit
Fruit is a food that cannot and should not be lacking in our diet, and in fact we are faced with one of the most recommended options to include in our breakfast, since they provide us with energy, they are very rich in vitamins and minerals, and they are also extremely healthy.
You can choose to eat a piece of whole fruit, cut it into small pieces and add it to your natural yogurt or put fruit in a bowl, add natural yogurt and one or two tablespoons of muesli, oatmeal or whole grains.
Whole grains and nuts
Whole grains are very rich in B vitamins, in addition to being noted for providing complex carbohydrates, which help us satisfy our appetite while they pass into the blood slowly, and not as quickly as with simple ones. They are also very rich in natural fiber, which helps us improve our intestinal transit and is an excellent cleanser, useful for removing toxins from our body.
To make an even more nutritious breakfast, you can choose to put a handful of whole grains, non-dairy milk and fruit in a bowl. Either opt for one or two slices of whole wheat bread and add tomato on top and olive oil, or substitute natural fruit jam.
You can also opt for a handful of nuts, which are also rich in B vitamins, fiber, and also provide a lot of energy. The best? Raisins, walnuts and almonds.
Olive oil
Olive oil is very rich in healthy fatty acids, which help us to reduce high levels of fats in the blood (such as cholesterol and triglycerides). In addition, it is very rich in antioxidants such as vitamin E, essential to reduce the negative action of free radicals.
It is recommended to consume one or two tablespoons a day of olive oil, as an adequate measure to take care of and protect our health. In this sense, you can toast a slice of whole wheat bread and simply cover it with extra virgin olive oil, or accompany it with fresh tomato.
