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3 breakfasts perfect for a balanced diet.
By including these breakfasts in a balanced diet, not only will we not gain weight, but
we will get all the nutrients needed to face the day with energy.
If we talk about maintaining a healthy lifestyle, we can not leave out a meal as important as
breakfast, especially in a balanced diet.
Considered to be one of the most important parts of our day thanks to the amount of nutrients
and vitamins that can contribute to our body, breakfast is known for its versatility and
adaptability.
Whether we have a special diet or prefer certain foods for their taste, everyone has a favorite
type of breakfast.
Importance of breakfast in a balanced diet.
According to specialist Elisabetta Politi, a graduate of Duke University, when we start
our day with a good breakfast, we can put our metabolism on the move.
"By skipping breakfast, the body stays fast for 15 or 20 hours, so the enzymes needed
to metabolize fat and lose weight are not produced," says the US nutritionist.
The important thing when choosing a breakfast in a balanced diet is that we can identify
foods that are a source of nutrients and vitamins. In this way, it will be much easier to satisfy
our palate and meet our nutritional needs.
Elements that a balanced breakfast should contain.
For the first meal of the day to be considered healthy, it is necessary to include a series
of balanced elements. Among the fundamentals we can highlight:
1. Cereals.
For our body to start the day with the amount of carbohydrates, nutrients and fiber needed,
it is advisable to include at least a portion of cereals.
In this we do not want to talk about processed ones that have high levels of sugar, but natural
ones like oats, wheat or rye.
2. Dairy products for breakfast.
For several decades, nutritionists have emphasized the importance of animal milk.
Among the most recognized include cow's milk, cheese and yoghurt.
3. The fruits.
Including a portion of fresh fruit in our breakfast will make sure that your body will
be loaded with a lot of energy and vitality earlier in the day.
Remember that by consuming the fruit in portions, not in smoothies or juices, we can savor its
delicious flavor without reloading it with sugars or processed elements.
4. The nuts.
In addition to our breakfast, it is advisable to include a small portion of nuts. These
will provide the necessary amount of good fats and help maintain cholesterol levels
in our body.
Perfect breakfasts to stay healthy.
While it's true that your breakfasts will depend on your nutritional needs and your
economic reach, you should know that you can maintain a balanced diet with few ingredients,
very simply.
Reconstituted oatmeal.
Starting the day this way will be one of the best ideas you've had in a long time.
By combining a cereal like oats with a serving of fruit, you will give your body energy and
vitality.
Oats help regenerate cells and contain many nutrients.
ingredients.
1 cup of almond milk (250 ml); 2 cups oatmeal (210 gram);
½ tablespoon flax seed powder (7.5 gram); Cinnamon (according to taste);
¼ cup red berries (37.5 gram);
Preparation.
In a saucepan over low heat, cook the flaked oats with the almond milk.
When ready, add flax and cinnamon. Before serving, include the fruit portion.
Greek yogurt.
Because of the high levels of protein and probiotics contained in this food, it is highly
recommended to adopt a healthy diet.
The versatility of its flavor makes children and adults appreciate its consumption.
If you want to decorate it, you can also accompany it with some nuts or natural fruits.
Thanks to the nutrients that these types of foods bring, they will be a health injection
for our body.
Avocado, tomato and cheese toast.
ingredients.
2 slices of wholegrain bread; 2 tablespoons balsamic vinegar (30 ml);
1 big tomato (or 2 small ones); 1 tablespoon of olive oil (16 gram);
Sea salt and black pepper (to taste); 1 cup of low-fat cheese (200 gram);
1 lawyer;
Preparation.
In the oven at 200 ° C (400 ° F), heat toast until stained on both sides and set aside.
Cut the tomatoes into quarters and place them in a glass bowl with olive oil, balsamic vinegar,
black pepper, oregano and also sea salt. When the mixture is homogeneous, then place
it in a suitable container for cooking and browning for about 15 minutes.
Presentation.
For the presentation of our toasts, start by spreading the cheese.
When the tomatoes are ready, then reserve them until they are at room temperature and
start building your plate. First, place the toast with cheese, then the
tomato and over the pieces of avocado. Before eating, also consider seasoning with
pepper and salt.
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