A healthy breakfast is important to start the day well. But you should not be tempted to opt for industrial bakery or other options that may affect weight and health in general.
Food that you should eat at breakfast
Egg
One of the best foods for a healthy breakfast. The perfect source of energy, because they are rich in healthy fats, enough protein and hormones that drive nutrients such as B vitamins, vitamin E, and Omega 3 fatty acids. Eggs can also help prevent depression and prevent hunger more than the foods rich in carbohydrates. Although they contain cholesterol, it has been shown to be safe and beneficial, consuming one a day.
Cereals
Cereals such as wholemeal bread, cookies, oatmeal or muesli provide energy thanks to its high starch content. Care must be taken that the cereals are not sweetened. Bread or toast should be whole, because the feeling of fullness is more lasting and provides the body with more vitamins, minerals and fiber than white flour products.
Chia
Eating them early ensures that your energy levels be tall and sustained. In addition, the gels of this seed, once soaked in liquids, expand and maintain their entirety once inside your stomach. It is rich in potassium, which helps fight swelling, vitamin B complex to regulate and improve metabolism and hormones, along with a little protein to keep you satisfied. They are an important source of Omega 3 fatty acids, too.
Milk, yogurt, cheese, sausages
Provide calcium to bones and teeth. The proteins they contain improve the absorption of calcium. milk is an excellent source of calcium but can cause intolerance. In these cases we can replace it with lactose-free milk. The yogurt as you already know, is rich in probiotics and delicious. It does not matter if you like regular or flaky yogurt, starting the day with it is a great way to nourish your body. Probiotics are beneficial bacteria that live in the intestine and help prevent disease, sugar cravings, help with nutritional deficiencies and increase your intestinal health, which helps increase brain health. The cheese must have a low fat content. Low-fat sausages are, for example, turkey or ham.
Fruits
Delicious to the natural or accompanying a serving of muesli or yogurt. It is recommended to eat the whole fruit instead of juices. These increase the intake of simple sugars since we usually use two or three fruits per glass of juice.
Foods that you should not eat at breakfast
Sugar-free cereals
It's not that taking cereals is bad for breakfast, but the vast majority of cereals found in the supermarket are usually processed, contain little fiber , which is the important thing, and a lot of sugar. Although they can give us energy at the beginning, they will not help us stay healthy.
Packaged fruit juices
They usually come with too much sugar and without the good properties that a good natural juice should bring. Better to squeeze our own juice at home, much more tasty and natural.
Muffins
They seem very healthy but have components that we should not take at breakfast, such as vegetable oils, refined flour or processed sugars. They also usually contain egg, which is a good choice, but it's not worth trying these miniature pies for it.
Donuts
Normally they contain high content in refined sugar, and no less than 250 calories per unit, something which of course should already warn us about the danger of consuming this type of candy, which are undoubtedly delicious, but are not part of any healthy diet.
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