The first food that one eats during the day is breakfast and it is very important to be able to start with energy and with our body recharged. According to the World Health Organization (WHO), a balanced breakfast is one that contains the 4 food groups: cereals, preferably whole grains and without added sugar; natural fats such as nuts or avocado; fresh fruit and dairy for its great source of protein and calcium.
The WHO recommends that this should not provide more than 10% of daily calories in both children and adults. “A healthy family breakfast should include bread, milk, cheese or low-sugar and low-fat yogurt, as well as fruit in the form of juices or plain that provide fiber, vitamins and minerals. Breakfast can also be accompanied with eggs, olives, avocado, among others, which contribute to the maintenance of a good nutritional state.” indicated the nutritionist Rosa Salvatierra of the National Institute of Health (INS).
According to the WHO, a healthy diet helps protect us from malnutrition in all its forms, as well as non-communicable diseases, including type 2 diabetes, heart diseasestroke and cancer.
What to eat for breakfast to lose weight?
A breakfast to lose weight must be balanced in caloric load, nutritious and very satiating. In this way, we will feel full throughout the morning and it will be easier to avoid eating foods that make us gain weight. Next, we share with you which are the essential nutrients that your breakfasts should include to reduce measures:
- Fiber: oatmeal, fruits, vegetables, whole grain breads and cereals, etc.
- Vitamins and minerals: fruits and vegetables.
- Protein: in dairy products, eggs, nuts, Iberian ham, turkey, etc.
- Slow absorption carbohydrates: whole wheat bread, cereal, etc.
- healthy fats: nuts, avocado, olive oil, etc. In moderate quantity, yes, but it is important to include them to increase the satiating effect.
Healthy breakfast recipes
1. Bowl of Oats: Mix the milk with the oats and let them integrate for regarding 5 minutes, then add the sliced fruits and seeds to your liking and eat.
– 250 ml of skimmed milk
– 40 g of oats
– 1 medium banana
– 30 g strawberry
– 1 tablespoon of chia seeds (10 g)
Total calorie intake: 376,45 kcal
2. Whole wheat corn tortillas with turkey + orange juice: Place the slices of turkey, tomato and cheese inside the tortillas. Accompanied with an orange juice and eat.
– 1 whole wheat pita tortilla (38 g)
– 100 g of sliced tomato
– 2 slices of turkey (50 g)
– Fresh cheese (40 g)
– Orange juice (200 ml)
Total calorie intake: 354.5 kcal
3. Bowl of yogurt with fruits and seeds: Place a layer of yogurt, then one of sliced fruit and seed and repeat. Enjoy it even more by leaving it overnight in the refrigerator, perfect for this heat.
– 2 yogurts 0%
– 1 medium grapefruit 300 g
– 40 g of wheat germ
– 20 g of chia seeds
– 2 large walnuts
Total calorie intake: 354.5 kcal
