One of the keys to maintaining a healthy weight is having a light breakfast every day. Contrary to what many think, ignoring this first meal is counterproductive, as it increases the sense of anxiety and slows down metabolic functions.
After a restful night, the body needs to recharge its energies in order to function in optimal conditions throughout the day. Therefore, instead of having a simple coffee with biscuits, It is essential to maintain a high quality nutritional breakfast.
This means that it must contain an adequate balance of macronutrients and micronutrients, to reach a total of 25% of the daily caloric intake. AS, the ideal is to design it with organic and less processed foods. Check out more tips.
The best tricks for a light breakfast
Preparing a light breakfast doesn’t have to be synonymous with bland or overly restrictive recipes. While it is suggested that you avoid sugar, fat and simple carbohydrates, it can contain delicious foods such as meat, whole grains and vegetables.
Best of all, it doesn’t take too much time to prepare them, as all you have to do is make a good choice and combination of foods. Here we share some tricks to make it easier. Keep them in mind!
1. Consume healthy carbohydrates
Healthy or complex carbohydrates are those that come from energy foods such as oatmeal, rye bread or corn flakes. Your consumption it does not cause alterations in blood glucose levels and helps to prolong the sense of satiety.
Some of these products, like oats, have fiber that have shown be beneficial for the intestinal microbiota. Thanks to it, a greater biodiversity of microorganisms is obtained in the digestive tract.
2. Choose low-fat protein
Foods of animal origin are a main source of high biological value proteins; however, due to their fat content, they are best eaten in moderation. Instead, protein from low-fat sources such as nuts can be consumedseeds and legumes.
3. Get dairy products
Dairy products are the best alternative for a healthy breakfast. It is important to prioritize those that have undergone a fermentation process. These have probiotics that improve gut functioning, according to a study published in Journal of Microbiology and Biotechnology.
4. Add fruits and vegetables
Much of the breakfast can consist of portions of fresh fruit and vegetables. This variety of food is very low in calories. and represents an important source of vitamins, minerals, antioxidants and dietary fiber.
5. Avoid sausages
The sausages are appetizing and always seem fresh. The problem is, they’re full of trans fats, chemical additives, and harmful flours. Although they are delicious in sandwiches, they should be replaced by healthy meats such as chicken or fish.
It must be taken into account that some of the additives contained in sausages, such as nitrites, are able to increase the risk of disease. This is evidenced by A study published in Nutrients.
6. Make egg recipes
One of the tastiest ingredients for a light and varied breakfast is the egg. This important source of protein, biotin and minerals It is a good complement to increase the energy level and improve the physical and mental productivity.
7. Make smoothies
There are many fruit and vegetable smoothie recipes that combine ingredients that are very beneficial for health. Your preparation is a quick and delicious way to enjoy a more complete and nutritious breakfast. You can make them with foods like:
- Oats and quinoa.
- Ripe avocado.
- Green vegetables.
- Almond milk.
- Berries.
- Banana.
- Peanuts.
- Chia seeds.
- Plain yogurt.
8. Moderate portions
As we have already mentioned, a good breakfast should be the equivalent of 25% of total calories. However, it should be clarified that this does not imply the intake of excessive portions. To maintain the concept of a light breakfast, the dish must be moderate, with enough to be satisfied.
9. Eat it at the same time
Another key to a healthy breakfast is maintaining a regular eating schedule. So that, the general recommendation is to take it within the first hour of waking up. Furthermore, it should be ingested calmly, chewing the food well.
10. Innovate recipes
The last trick to maintain a light breakfast is to learn how to innovate recipes, stepping away from tradition. Many people start downplaying this food because they get tired of eating the same thing every day.
Try varying it with options like:
- Greek yogurt with nuts and chia seeds.
- Turkey sandwich and orange juice.
- Mixed salad with pieces of breast and infusion.
- Pasta and vegetable salad, portion of wholemeal bread and coffee with milk.
- Wholemeal bread with avocado, boiled egg and coffee with milk.
- Green vegetable smoothie, whole grain crackers and egg.
Improve the quality of the breakfast
Do you still underestimate breakfast? Now that you know how to improve it, start enjoying its dietary benefits. Of course, you can vary it as you like, as long as it maintains a balance of nutrients.
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