A healthy breakfast is essential to start the day with energy and nourish our body properly. The first meal of the day not only helps us recharge our energy after fasting overnight, but also influences our physical and mental performance throughout the day. Therefore, it is important to pay attention to the foods we include in our daily breakfast.
Foods to include in a healthy breakfast
1 . Fresh fruits and vegetables
Fresh fruits and vegetables are an excellent option to start the day. They are rich in vitamins, minerals, fiber and antioxidants, which are essential for maintaining good health. You can include sliced or chunked fruit in your cereal, yogurt, or smoothies. Vegetables can also be a good addition to breakfast, such as in a spinach omelette or a vegetable omelette.
2. Whole grains
Whole grains are an important source of fiber, vitamins and minerals. Opt for options like oatmeal, granola, whole wheat bread, or low-sugar whole grain cereals. These foods provide slow-release energy, which will help you stay fuller for longer and regulate blood sugar levels.
3. Lean proteins
Proteins are essential for the construction and repair of tissues in the body. Including lean protein sources at breakfast can help you stay full and control your appetite throughout the day. Some lean protein options for breakfast include Greek yogurt, eggs, egg whites, tofu, cottage cheese, or almonds.
4. Healthy fats
Healthy fats are necessary for the absorption of fat-soluble vitamins and to maintain proper brain function. Including sources of healthy fats at breakfast, such as avocado, nuts, chia seeds or olive oil, can provide benefits for cardiovascular and brain health.
5. Healthy liquids
We must not forget the importance of staying well hydrated from the first hour of the day. Opt for healthy liquid options such as water, infusions, green tea or natural juices without added sugar. Avoid soft drinks and drinks high in sugar, as they can cause blood glucose spikes and contribute to weight gain.
Foods to avoid in a healthy breakfast
1 . Added sugars
Foods rich in added sugars, such as cakes, cookies, sugary cereals, industrial pastries or sweet accompaniments, can provide quick but short-lasting energy. Excessive sugar consumption can cause fluctuations in blood glucose levels, increase the risk of cavities, and contribute to the development of chronic diseases such as type 2 diabetes or obesity.
2. Processed foods
Highly processed foods often contain additives, preservatives, trans fats and high amounts of sodium, which can be harmful to long-term health. Avoid processed foods for breakfast, such as sausages, pre-cooked foods, ultra-processed cereals, salty or sweet snacks, and choose more natural and nutritious options.
3. Saturated and trans fats
Saturated and trans fats, present in foods such as butter, margarine, processed meat, fried foods, industrial baking products or bagged snacks, can contribute to the increase of LDL ("bad") cholesterol and the development of cardiovascular diseases. It is preferable to opt for sources of healthy fats such as avocado, olive oil, oily fish or nuts.
4. Excess salt
Excessive salt consumption can increase blood pressure and increase the risk of cardiovascular diseases. Avoid adding extra salt to your foods at breakfast and reduce the consumption of salty foods such as cold cuts, aged cheeses, white bread or salty snacks. Opt for low sodium versions or choose to season your dishes with aromatic herbs, lemon or spices.
5. High-calorie drinks
High-calorie drinks, such as sodas, processed juices, commercial smoothies, or alcoholic beverages, can add empty calories to your breakfast without providing essential nutrients. It is preferable to opt for water, tea, unsweetened coffee, skimmed milk or homemade natural juices without added sugar.
In conclusion, a healthy breakfast should include a variety of fresh, natural and nutritious foods that provide the nutrients necessary to start the day with energy and vitality. Avoid processed foods, rich in added sugars, saturated fats, excess salt and high-calorie drinks, as they can have a negative impact on your health in the short and long term. Remember that the key is to maintain a balance and adopt healthy eating habits in the long term.