What is a healthy morning breakfast?
The first meal of the day, which is breakfast, may contain healthy sources of carbohydrates to provide the body with energy, and fats and dietary fibers that help give a feeling of satiety, and should contain protein; As it contributes to building and maintaining muscles.Although there are many types of that provide the body with nutrients, in turn, they contain a large amount of calories, for example, breakfast that consists of eggs, processed meat and toast may contain 500 calories or more, as well as the breakfast that consists of oats, or breakfast cereals made of whole grains, and avocado, and toast also contains high calories, so it is necessary to look at the quantities eaten and the food portions consumed in breakfast even if the food Healthy, it is also recommended to be low in fat, refined sugars, and calories. Here are the main nutrients for a healthy breakfast:
- Whole grains: eg; Whole-grain bread or brown bread, whole-grain breakfast cereals, homemade muffins, oats, and more.
- Low-fat proteins: including; Eggs, legumes, lean meats, and nuts. Labneh also contains good protein, and is low in calories, chickpeas are legumes, and beans are a good source of protein and dietary fiber.
- Low-fat dairy products: including; Milk, low-sugar yogurt, and low-fat cheese, such as; Cottage cheese.
- Vegetables and fruits: such as; Frozen or fresh fruits, or natural juices without added sugar, and smoothies or smoothies that contain vegetables and fruits, but it is preferable to eat vegetables and fruits whole rather than their juices.
It is always important to eat quantities that suit personal needs, to read more about the appropriate food rations for you, you can refer to the article What is meant by a ration
Tips for a healthy breakfast
The following points provide some tips for a healthy breakfast:
- Avoid fried foods and vegetables for breakfast: they are rich in fats, calories, and sometimes salts. For example, fried foods may increase the risk of obesity, high blood pressure and cholesterol levels, all of which are risk factors that may contribute to many diseases. Chronic.
- Avoid processed meat: It contains fats and salts in large quantities.
- Reducing the size of the portions for those who do not want breakfast: breakfast can be eaten late, as the timing of breakfast is very flexible and it is not necessary to eat it immediately after waking up from sleep, and it is recommended to leave a certain time between meals, which reduces the feeling of hunger or eating Eating quickly and with more food than needed.
It should be noted that the amount of breakfast may be small, such as; Eat bananas with peanut butter only, or yogurt with fresh fruits, or make a smoothie using fresh vegetables and fruits, and some seeds can be added, such as; Chia seeds, flax seeds, dietary fiber or omega-3 sources can be added.
Preparing breakfast from the night before: Breakfast can be prepared the night before and heated as needed to take it quickly the next day in the event that it is not possible to eat it at home.
The importance of breakfast
Breakfast is the most important meal of the day, as it is the first meal consumed after stopping eating, or fasting during the night and sleep, and helps stimulate metabolism within the body, and it is worth noting that the foods eaten for breakfast should be available at home and their prices in At hand, it should also contain important nutritional components that provide the body with the energy it needs to perform daily activities, while also making sure to include healthy foods.