TOP 4 Breakfast Foods

Breakfast is one of the most important meals of the day, not only because it is the first meal, but because it has to be the most balanced in terms of nutrition.

Let us see the nutrients that you need every day. Get your notebook and take notes. For each nutrient, give your own examples of key foods to always have around!

Protein

One of the most important nutrients for breakfast is protein. Not only does it satisfy your hunger in the morning, it also regulates your blood sugar levels at a time when your body is more resistant to insulin. Consuming protein at this time of the day is even more important for athletes, as well as for those who are trying to manage their weight. Protein-rich foods that can be eaten for breakfast are: yogurt, milk, eggs, low-fat cheese, and poultry cold cuts.

Carbohydrates and lipids

These energy-giving nutrients are important for the first meal of the day: carbohydrates (sugars) and lipids (fats).

Carbohydrates give us energy, and when consumed with foods that are rich in lipids, provide us even more energy that lasts. So if you add walnuts, almonds, and peanuts to your oatmeal, you will get a dose of longer-lasting energy. Oil is naturally rich in essential fatty acids, plus minerals, such as selenium, magnesium, and potassium.

Another good addition to oatmeal is whey – giving you the best of both worlds: carbohydrates and protein. Lastly, we have all heard about or consumed cereals, which can be a good addition to you diet. But always be careful when choosing your cereals. Most cereals that are referred to by the food industry as “breakfast cereal” are produced from whole grains, such as wheat – but these may also contain high amounts of sugar, fat, and salt.

Fiber

Fiber-rich foods are also one of the essential components of a healthy breakfast. Consuming fiber-rich foods increases the satiating power of the meal, reduces the absorption of sugars, and improves bowel function. Fibers can be obtained by eating whole grains, seeds (chia, flax seed, pumpkin), and fruits.

Thus, an example of a complete breakfast may consist of:

• Natural yogurt
• Whole oats
• Oily seeds (walnuts, almonds, peanuts)
• Seeds
• Fruits