A Nutritious Breakfast – Which Foods Do You Choose?

Eating a nutritious breakfast can provide the body with essential nutrients that promote well-being. In today’s article we will tell you which foods to include in your breakfast. Keep it in mind!

A nutritious breakfast should be the first meal of your day, yet it often contains the most ultra-processed foods in addition to snacks. Since it’s the first thing you eat after a long overnight fast, make sure you eat only high-quality nutrients. So, what’s the secret to turning breakfast into a healthy and nutritious meal?

You have to vary your daily breakfast. So it’s a good idea to include natural foods instead of ultra-processed products like:

cookies
breakfast cereals
pasta

This is the only way to get more health benefits from your breakfast. Today we will tell you everything about this topic. So read on quickly!

Is breakfast really the most important meal of the day?

Opinions on this question differ. According to a study published in the Cureus Journal of Medical Science, other habits such as intermittent fasting also provide health benefits.

Either way, when it comes to a nutritious breakfast, remember that it is at the top of the list of habits that promote good health.

At least, this is according to recent research published in the International Journal of Environmental Research and Public Health. So whether you eat or skip breakfast, the quality of your meals is what really matters.

Food education is important so you can gradually replace ultra-processed foods with fresh produce early in the day. These provide you with the necessary nutrients so that you can carry out your daily activities well and without shortages.

Eat a nutritious and varied breakfast every day

A healthy, varied breakfast is a breakfast with at least one source of protein, one source of fat and one source of good carbohydrates.

As far as proteins are concerned, choose an animal product, such as milk, ham, turkey breast, cheese, cottage cheese, etc. Or choose a vegetable protein, such as nuts.
As for the fat, try extra virgin olive oil or avocado.
When it comes to carbohydrates, oatmeal is the best choice because it also contains a good amount of fiber. The same goes for fruit.

A nutritious breakfast

A high-quality, nutritious breakfast can provide your body with significant benefits. That’s why you should choose fresh ingredients and keep it varied.

Don’t forget the fruits

Carbohydrates, vitamins and minerals are an essential part of breakfast, so you should make sure to include them in your breakfast. The best way to ensure an optimal supply of these nutrients is to eat fruit.

Choose fresh fruit as much as possible.
Otherwise, use freshly squeezed and unsieved natural juices.

Do you have cow’s milk?

Although advertising and trends say otherwise, milk is still an excellent food. Fruit drinks intended to replace it are usually high in sugar, even if you make it at home. Dairy is therefore still one of the best sources of protein and fat.

In addition, it is also rich in calcium and vitamin D. As you can see, cow’s milk is an excellent choice to prevent bone deterioration in the future, especially in women. The only reason to avoid this is if you are lactose intolerant or allergic to cow’s milk protein.

Seeds, a good addition for a nutritious breakfast

If you’re looking for perfection, add a good source of antioxidants and fats. Chia and sesame seeds go perfectly with this. However, eat them in moderation as they are quite high in calories.

Foods to avoid with a nutritious breakfast

Ultra-processed foods are never a good option, as they often contain high amounts of trans fats and refined sugars. In addition, they can promote the formation of free radicals and inflammatory processes.

White bread and industrial bakery products are not the best options for enjoying a nutritious breakfast. So, pasta, cereal, biscuits and commercial juices cannot be part of a nutritious and healthy breakfast.

If you don’t have time

One of the biggest problems with eating a balanced breakfast is the lack of time in the morning. If this is the case for you, prepare it the night before.

For example, oatmeal pancakes are a great option. They stay fresh overnight at room temperature and you can even add fruit or yogurt to enhance their taste.

Keep your breakfast varied to avoid monotony. Another thing you can try is making your own whole wheat cookies. You can even add nuts and fruits to enhance their nutritional value.

Some examples of a nutritious breakfast

Toast with olive oil, grated tomato and turkey breast.
Coffee with milk and a piece of fruit.
A bowl of fresh milk, oatmeal, chia seeds, a handful of chopped walnuts and pineapple.
Yogurt or cream cheese with sesame seeds and peanuts.
Melon with ham and a cup of coffee.
A sandwich with guacamole and tuna, a piece of fruit and coffee.

How nutritious is your breakfast? Remember all these recommendations for tomorrow and the days after… This way you can enjoy the first meal of the day full of nutrients that have a positive influence on your body functions.