Having a good breakfast is the best way to start the day, but more than having the proverbial cup of coffee is required. In the morning, our body needs to hydrate and receive an energy boost, a mix of nutrients and calories, to get going in its essential functions.
Giving up this whole meal is not recommended, nor should you exaggerate with overly processed sugars. Result: You must always figure out what to put on the table. Can a nice healthy breakfast be energetic and also dietary? Sure, but they serve the right foods. Do you want to learn how to have a healthy breakfast full of energy without giving up your figure? Here are six foods to try to make the day better.
Why Have A Good Breakfast
If you want to get off to a great start every day, get up a few minutes earlier and don’t skip the day’s most important meal. Breakfast is when the muscles get going, the brain wakes up, and the metabolism is reactivated. In particular, to give our body enough strength, having a decent energy breakfast is important. This will help to recover the liquids and nutrients lost by fasting overnight without waiting for the mid-morning break to eat something. There is also the advantage that what is consumed in the morning will be completely burned by our body during the day.
This means that by having a healthy breakfast, we will have already ingested a good dose of the daily calorie requirement without weighing ourselves down on the other meals. In addition, the body will dispose of them over the hours without accumulating them.
Let’s also look at the practical side: do you really want to wake up tired and struggle to take off until noon? Eating breakfast is good for athletes, increases students’ desire and concentration, and stimulates creativity at work. If a good morning starts in the morning, start with a rich breakfast, and you will have the energy to face the whole day.
Healthy And Dietetic Breakfast: What To Eat?
Do you understand why it is a crucial moment in our daily life? So let’s see better what to eat for breakfast, a recurring question, especially for those who are attentive to their diet. A healthy breakfast should provide about 25% of the daily energy requirement. This does not mean eating only foods rich in calories but providing our body with a complete and balanced supply of nutrients: proteins, vitamins and minerals, carbohydrates, sugars, fibers, and fats.
In other words, more than a coffee and a brioche are needed to leave loaded, much less for a dietary breakfast. Instead, they serve quality foods, and various foods: here are seven tasty and nutritious suggestions for a healthy and complete morning meal.
Dried Fruits
Eating dried fruit for breakfast is a healthy habit full of benefits. A small amount in the morning contains many calories, protein, healthy fats, minerals (zinc, calcium, iron, magnesium, selenium), vitamins (A, C, E, K), and fiber. A few grams of walnuts, hazelnuts, almonds, cashews, or pistachios, and you will turn your day around with a truly energetic breakfast. Dried fruit is excellent when taken alone or accompanied by yogurt.
Muesli
No healthy and balanced breakfast does not include a portion of the famous mix of fruit and dry cereals: muesli. A bowl of these flakes is what you need to wake up your mind and body to face the day of study, work, or sports. The carbohydrates in cereals gradually release their energy without weighing you down. Fruit (dried apricots, raisins, almonds, or the like) and seeds, on the other hand, provide the dose of antioxidants, fibers, minerals, and vitamins the body needs.
Muesli is an energetic but dietetic food that can be eaten with yogurt or milk (cold or hot) for breakfast.
Rye Bread
Who said it’s forbidden to eat bread for breakfast? Try to consume excellent rye bread rich in fiber, vitamins, and minerals. A slice of bread with rye flour offers high energy and excellent percentages of potassium, phosphorus, and iron. It contains less gluten than wheat but much more fiber: this helps regulate the intestines and does not cause that feeling of bloating and heaviness. Enjoy it spread with low-sugar fruit jam, preferably homemade: a perfect combination for a dietetic, healthy, and energy-packed breakfast.
Flax Seed
Did you know there are various types of food seeds, and excellent nutritional properties are hidden in each grain? Try adding flaxseeds to your hearty breakfast — they’re small and packed with health, containing lots of vitamin B1, minerals, and valuable omega-3 fatty acids.
A handful of flax seeds, combined with yogurt and a squeeze of juice, help your body carry out its regular vital functions, helping to prevent ailments and diseases over time.
Greek Yogurt
Greek yogurt is thicker and more compact than traditional one. It gives a greater sense of satiety without weighing it down. As well as dietary, it is also a very suitable food if you are looking for a protein breakfast because it offers a balanced intake of proteins and carbohydrates. Not to mention all the benefits for the body: calcium for the bones, little sodium, it cleanses toxins, and has many, many live lactic ferments that revitalize the intestinal flora. Have you ever tried Greek yogurt for breakfast? It’s a great alternative to milk, especially if you feel bloated in the morning or have a lazy bowel. Furthermore, it is ideally accompanied by muesli and dried and seasonal fruit.
Seasonal Fruit
A portion of fresh seasonal fruit must always be present in a healthy breakfast. Fruit contains a balanced mix of sugars, vitamins, and mineral salts that awaken our body, hydrate the body and provide the right amount of energy. In the summer, there is an embarrassment of choice: apricots, berries, peaches, bananas, pineapples, melons, watermelons, and more.
In winter, on the other hand, you can eat a nice apple, pear, kiwi, or orange. Choose the fresh fruit you like most, and add it to your healthy breakfast as you prefer: whole, together with yogurt, squeezed, or in a homemade smoothie. Get used to vary regularly to give your body good morning energy and all the nutrients nature offers.
Also Read: Fiber-Rich Foods And Their Importance In The Diet