With breakfast, our day begins and we want you to ask yourself with what energy do you want to start it. With this article and video, we invite you to create your healthy breakfast menu. In the article, we will be breaking down all the food groups that you can include in your breakfasts or lunches, their nutritional properties, and also ideas of easy and delicious recipes to add variety and richness to your breakfasts.
Remember that breakfast provides us with energy and nutrients and that is why it must be as healthy as the other meals of the day. Maybe you are not one of those who like to have breakfast as soon as you wake up, but you do prepare yourself a good breakfast at 10 in the morning. This depends on your preferences and needs. Let’s do it at the time we do it, this first meal of the day helps us establish a habit that leads us to maintain a more regular, complete and balanced diet, not starving, not feeling lacking in energy
What foods should we include at breakfast?
The foods that we include must fulfill 2 premises:
- That they are healthy foods. From any food group, but healthy.
- That the foods are as varied as possible. Incorporating different groups and different foods within the same group. This will cause us to introduce different nutrients to our diet.
Dairy at breakfast
The first group that we are going to see are dairy products such as milk, cheese, and fermented dairy products such as yogurt or kefir. Dairy is a very nutritious group, but the intolerant and vegans have options to replace them, so do not worry. Dairy products provide us with protein, calcium, and vitamin D and are beneficial for bone health. It is advisable to consume 2 or 3 servings a day, so it will be interesting to include one at breakfast. If you did not feel like it at breakfast, it would be interesting if you ate it at another time of the day, for example as a snack or as yogurt, in desserts, etc.
The dairy you choose can be in the form of milk, yogurt, or cheese. To the milk, you can add coffee, pure cocoa, tea, cinnamon, or use it to make a smoothie along with other foods. Regarding cheeses, prioritize fresh ones such as Burgos, ricotta or ricotta, and take very cured or fatty cheeses more sporadically. And if you choose yogurt, better without added sugar and you can sweeten them with fruit, nuts, spices (cinnamon, anise), etc.
Vegetable drinks at breakfast
In this group, we find soy drink, almond milk, oat drink, spelled drink, dried fruit drink, etc. Each drink comes from different foods, so each one will have different nutrients and different properties. They do not replace dairy, they are different foods. If you don’t drink dairy, try to make these drinks rich in calcium and vitamin D.
The group of cereals would include bread or breakfast cereals like oat flakes, corn or wheat, whole muesli or granola, and without sugar. Its integral version, in addition to being more nutritious, provides us with slowly absorbed carbohydrates that give us long-lasting energy. The integral carbohydrate will be satiating and there are many quick ways to consume it, whether in bread, toast, oatmeal, etc.
Cookies and pastries contain added sugar and fats, they are not recommended foods for regular consumption (if you make them at home you can modify the amounts of sugar and fat). Pay attention to the amount of sugar in breakfast cereals, they usually contain added sugar, so choose those that contain less.
Fruit at breakfast
This group is full of vitamins and minerals: the fruit, a true natural pharmacy for sale in greengrocers. We can take it as a whole piece, sliced, in the form of homemade fruit salad or a smoothie, mixed with other groups, etc. Again, we recommend varying its shape when taking it. Remember that it provides us with fiber, vitamins, minerals, and other antioxidant substances and therefore, regulates intestinal transit and prevents us from cardiovascular diseases.
We should consume 2 or 3 a day, so including one in breakfast helps us cover one of them. You can take it with breakfast or mid-morning.
Healthy fats for breakfast
Foods such as avocado, olive oil, nuts or seeds, or natural nut creams are in the group of healthy fats. They are a source of energy and prevent us from cardiovascular diseases.
Foods such as avocado or olive oil can accompany the bread. Nuts, on the other hand, are perfect to eat alone or with a yogurt or oatmeal bowl.
Protein at breakfast
When we talk about protein, we refer to the inclusion of foods such as eggs, ham, turkey, tuna, sardines, salmon, which goes so well with bread, on the days that I have opted for this version of carbohydrate. It does not always have to be the classic sausage we recommend that you vary this option. You can include eggs in an omelet, scrambled or cooked. Both tuna and canned sardines are rich in salt, so it is better not to include their consumption more than 2 or 3 times a week. The most recommended sausages are cooked ham, turkey, and chicken. Cured ham or stuffed loin can be incorporated, vary these proteins a little, but in moderation.
Vegetables at breakfast?
If you enjoy eating vegetables, do not hesitate to include them in your breakfasts: sliced natural tomato, radish, cucumber, spinach, lettuce, eggplant, pepper, carrot, vegetable pate (hummus, eggplant, beet). In short, any vegetable that you fancy is correct.