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| What is a healthy morning breakfast |
Contents
The importance of breakfast
Breakfast is the most important meal during the day, as it is the first meal eaten after a break from eating, or fasting during the night and sleeping, and helps stimulate metabolic processes within the body.it should be noted that the foods eaten for breakfast should be available at home and their prices are affordable, and they must contain important nutritional components that provide the body with the energy it needs to perform daily activities, while also making sure that healthy foods are introduced.
What is a healthy breakfast
The first meal of the day, in the sense of breakfast, may contain healthy sources of carbohydrates to provide the body with energy, fats and dietary fiber that help to give a feeling of satiety, it should also contain protein, as it contributes to building and maintaining muscles. And although there are many types of breakfast that provide the body with nutrients , they, in turn, contain a huge amount of calories،For example, a breakfast consisting of eggs, processed meat and toast may contain 500 calories or more, as well as a breakfast consisting of oats, or breakfast cereals made from whole grains, avocado and toast are also high in calories as well, so it is necessary to look at the amounts eaten and the portions of food consumed at breakfast even if the food is healthy, as it is recommended that it be low in fats, refined sugars and calories. In the following, we list the main nutrients for a healthy breakfast:
Whole grains:
Such as; brown bread, wholemeal breakfast cereals, homemade cakes, Oatmeal.
Low-fat proteins:
Among them; eggs, legumes, low-fat meat, nuts. Labneh also contains a lot of protein, since the calories in it are low, chickpeas are also attributed to legumes, in addition, beans are a good source of protein and dietary fiber.
Low-fat milk products:
For example; milk, low-sugar yogurt, low-fat cottage cheese.
Fruits and vegetables :
For example; frozen or fresh fruits or natural juices without added sugar, whipped juices containing vegetables and fruits, and it is advisable to eat whole fruits and vegetables instead of their juices.
Tips for a healthy breakfast
In the following points we explain some tips for a healthy breakfast:
Avoid vegetables and fried foods 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 the development of many chronic diseases.
Stay away from processed meat:
Because they contain salts and fats in high quantities.
Reduce the size of meals for those who do not want breakfast in the morning:
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, and it is advisable to leave a certain time between meals, which will reduce the feeling of hunger or eating quickly and in large quantities of food beyond the need.
For reference, it is possible that the amount of breakfast can be small, such as; eating bananas with peanut butter only, yogurt with fresh fruits, or making juice using fresh vegetables and fruits, and some seeds can be added, such as chia seeds, flaxseed, dietary fiber or omega-3 sources.
In this article, we gave excellent tips for a healthy and proper morning breakfast.
mohamed kadi 24 The October 2022
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