The first meal of the day not only gives us a plancentero time to start the activity but also is of great importance to a healthy diet and take care of the body with the help of what we eat, so today we tell you how to achieve a balanced breakfast and nutritious than a positive impact on our health.
Why care breakfast
Breakfast being the first meal of the day breaks the overnight fast we do while we sleep, so it is essential to start the activity of internal metabolism.
Also, when for the health, composition breakfast is usually very important because it will determine the future sensations as the day progresses, such as hunger, fatigue, stress, anxiety and others.
It is known that a breakfast consisting of low glycemic foods help prevent obesity in children and at the same time, start the day with a hearty meal helps you lose weight.
30% of the day’s calories are advised to concentrate at breakfast, without losing sight of the quality of the foods that provide the same, so that this first meal positive impact on our health and the functioning of the body for the rest of the day.
How to achieve a balanced breakfast
Like any meal of the day, breakfast should provide a balance of macronutrients, then, our breakfast but must concentrate 30% of the day’s calories should also provide most of them with complex carbohydrates, a small part they can be sugars, and the rest of the energy must be offered food with protein and fat.
50 to 60% of calories should be derived breakfast hydrate, 15 to 20% of proteins and the remaining fat always choosing those of good nutritional quality.
Then, we can achieve a healthy breakfast including our rich breakfast foods in carbohydrates like whole wheat bread with honey possessing a small amount of sugars and more complex carbohydrates, whole wheat toast, bread with seeds added as spelled bread and poppy seeds .
Another source of carbohydrate at breakfast are fruit that also provide vitamins and minerals to the body, so must be present in this food. In addition, the vegetables can also be at breakfast by a bread with tomato for example, or a cream of spinach, a sandwich with green leaves or other.
Vegetables and fruits if fresh add fiber, reduce the glycemic index breakfast, give satiety and increase their nutrient density.
On the other hand, choosing sources of protein for breakfast we always take care of their quality and can add complete and lean proteins that limit saturated fats and cholesterol in the food. We can choose milk or yogurt, low-fat cheeses, cottage cheese, or eggs, smoked salmon, ham, tuna or some other low fat meat product or healthy fats for the body.
When choosing fat for breakfast, we can get these olive oil to add or toast, avocado we add the bread. Also are sources of healthy fats for breakfast the nuts and seeds that can be added to a bread or add to a bowl of milk or yogurt.
Examples of balanced and nutritious breakfast
Glass of milk with whole wheat toast with olive oil and tomato.
Cottage cheese sandwich, ham and green leaves. Orange juice
Bowl of yogurt with fresh strawberries and bananas, oats and nuts
Milk with dried apricots, oats and almonds. Orange juice.
Infusion with wholemeal bread with cheese, smoked salmon and sesame seeds. 1 kiwifruit.
You can build your own combination of ingredients taking into account the keys given above to achieve a healthy and nutritious breakfast that promotes the health of the body.