Healthy breakfasts: which foods to use and which to avoid?

Breakfast is the most important meal of the day, since it has to provide us with a large amount of energy in order to be able to face environmental demands. However, largely due to lack of time, many people limit themselves to having a coffee before rushing to work.

Since eating breakfast is important, it is worth asking how is or what should include a healthy breakfast. Throughout this article we consider some of the main elements that are recommended in the first meal of the day.

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Breakfast: why is it important to do it well?

As we all know, breakfast is the first meal of the day, which we generally eat in the morning shortly after waking up. It is also the most relevant food, since it is produced after a relatively long period of time in which no nutrients have been introduced into the body. Thus, breakfast is the first contact of the day with the energy that the body needs to function properly (in fact, the very term unfasting tells us about the cessation of overnight fasting).

This can mean that the absence of some type of intake can cause difficulties and discomfort such as problems for become active or concentrated, weakness or even dizziness or headaches in some cases, especially in the period of growth. Have a proper and balanced breakfast usually implies, in addition to avoiding to a large extent the possible appearance of the above problems, the fact of having a higher level of energy that facilitates functioning during the day, improving mood and reducing stress.

It also activates our metabolism, in addition to making us less hungry during the day, and makes it difficult to suffer from metabolic problems such as diabetes or heart disease. Likewise, it is usually considered a moment of relaxation and clearing, and in some cases a space for socialization, meeting and meeting between people who live together.

Despite this, it is common for many adults to skip it or reduce it to a minimum, or that it is not done in a way that incorporates everything necessary to be truly healthy. But what is a healthy breakfast like?

What should include healthy and balanced breakfasts?

We will understand a really healthy breakfast as one that contains the sufficient quantity of fibers, carbohydrates, proteins and lipids in an adequate proportion, considering that it should account for at least around 25% of daily calories. In this sense, it is important to take into account that it is not only important to incorporate foods that provide this type of nutrients, but a balance point must also be found in which they do not appear in excess.

That said, it should be noted that although most of us generally have similar needs, each person is different and it is possible that what is healthy and balanced for one is not for another, or even that certain foods do not feel good or should be avoided by certain types of population (for example in the case of food allergies, intolerances or medical problems several).

Next we will see the elements that most experts tend to agree on considering appropriate and necessary when preparing healthy breakfasts.

1. Dairy

One of the products to which more importance is usually given. Usually the first idea that usually comes to mind is that of a bowl of milk, but you can also opt for other elements such as cheeses or yogurts. In this sense, one of the healthiest alternatives is kefir.

2. Cereals

It is important to introduce, especially in the first moments of the day, foods rich in carbohydrates, since they provide us with a large amount of energy. Among them we can find the consumption of one or two slices of bread and/or cereals. It is also recommended that they are not sugary or that in the case of bread be whole wheat or elements such as rye. Of course, we must try not to make an abusive consumption either.

3. protein source

Another of the essential elements that it is relevant to introduce into healthy breakfasts are proteins, which help us repair and rebuild the cells in our body and keep them functioning. That is why it is advisable to introduce products rich in protein, be it vegetable or animal. A classic of many cuisines and that is very healthy is the egg, as well as ham (whether sweet or serrano).

4. Fruit

Another of the most frequent elements in a healthy breakfast is the presence of at least one piece of fruit. Any type of fruit can be recommended, some of the most common in our society being orange (citrus fruits are highly recommended), apples or bananas. They are usually healthy and digestive foods as well as rich in natural sugars.

Another very common option, although not so recommended (since some of the beneficial properties of the fruit are lost, such as those of the skin) is to drink a juice. In case of choosing this alternative, it must be taken into account that sometimes its consumption together with milk can cause some discomfort, and that it should not be abused, since it contains a large amount of sugar. One last option is in the use of jams, although they are usually highly sugary.

5. healthy fats

In addition to the above foods, it may be interesting to introduce products rich in good fats at breakfast: unsaturated, monounsaturated or polyunsaturated fats. Among some foods that include this type of fat we can find nuts or elements such as avocado. In addition, these foods can be easily mixed with dairy products such as yogurt or items such as bread, or even integrated into a small salad.

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To avoid

We have seen the main elements that are part of the healthiest and most balanced breakfasts, but it is also necessary to take into account that some foods should be avoided or at least restricted, being unnecessary and excessive and being able to generate swelling.

Among them, processed and refined products stand out, with special relevance for carbohydrates and sugars. In this sense, it is advisable to avoid industrial pastries or excess sugar, as well as the use of products that are as natural as possible and, if possible, whole grain (as in the case of bread).

Fried should be avoided. In case of using juice, the one made at home is much more recommended, since the buyer usually has a high amount of sugar. With regard to butter and margarine or the use of jams, although they are usually common in our breakfast, the truth is that they are not are recommended, since while the former are usually made up of saturated fats, the latter have massive amounts of sugar. Soft drinks are also not recommended.