&are you;Qué leads a healthy breakfast?

A healthy breakfast will provide the energy needed to face the day. What should you bring a good breakfast? What foods should I include in a healthy breakfast? We have prepared a post to clear those doubts...

Foods that should carry a good breakfast or healthy snack

The ideal breakfast must meet the needs of our body in terms of macronutrients. These are: carbohydrates, lipids and proteins.

What foods can I find them?

Here are some ideas of foods that you can include in a good breakfast or snack:

  1. Vegetable drinks: soy, oats, rice...
  2. Dairy (without abusing), as may be the kefir, fresh cheese or yogurt...
  3. Seasonal fruits: chopped, liquefied, juice...
  4. Nuts: almonds, walnuts, peanuts...
  5. Seeds such as sunflower, flax, chia...
  6. Whole grains, such as oatmeal, muesli, whole-grain breads such as spelt or rye...
  7. Healthy fats, such as olive oil or eating an avocado...
  8. Protein of animal origin, such as turkey, ham, egg (in omelette, cooked, grilled)...

The possibilities are endless. You can mix milk or vegetable drinks with seeds. Here you have a breakfast of example fulfills the "rule" of macronutrients.

Breakfast example

This breakfast example includes protein, carbohydrates, fiber, and healthy fats:

  • Two toast bread poppy: with olive oil, tomato and an egg-to-plate (half on each toast)
  • A pudding of chia seeds with fruits of the season
  • An avocado
  • A cup of green tea

As you can see, it is a varied breakfast. There are so many possibilities as you can think of. Chia seeds are an excellent food that should not be missing in our diet. The recipe of the pudding of chia you can find it in this page. It's an easy recipe and is delicious.

Foods to avoid...

The foods we choose for breakfast is important, since it prepare us to face the day. After an overnight fast, the body needs to nourish itself properly. There are some foods that must be avoided, both the breakfast, as a snack or any meal of the day. These foods are:

  1. Refined carbohydrates
  2. Sugars
  3. Saturated fats
  4. Processed foods

Both the refined carbohydrates, like sugars, are foods that when you eat them, we produce a satiating effect, but that it is going to last for a very short time. This type of food will make that mid-morning we are hungry again.

The fats are needed in our nutrition, but not all of them are good. Saturated fats produce a very negative effect on our cardiovascular health. Some foods rich in saturated fats are sausages, or margarine that we put on the toast. A lot of the pastries processed, it is made with this type of fat, such as for example the famous palm oil.

Processed foods should be avoided because they are loaded with saturated fats, sugar or salt.

Not eating breakfast

Sometimes in my job I hear phrases such as: "no breakfast because I want to lose weight". If this is your case, you should know that the contrary is true, a good breakfast, with good food is NOT fattening, we are going to feed and nourish, and it's going to prevent end up "itching" to mean tomorrow what we should not.