You’ve probably heard many times that breakfast is the most important meal of the day . In reality, it is not that I win in an important contest regarding lunch or dinner, but a healthy and balanced breakfast is essential for a complete and healthy diet . Skipping breakfast is a nutritional atrocity, counterproductive if you want to lose weight and dangerous if you are an athlete. These ideas for a healthy and complete breakfast will help you take care of yourself and enjoy this first meal of the day.
The importance of a healthy and balanced breakfast
Why is a complete and healthy breakfast essential in a healthy lifestyle?
- Activates metabolism after sleep . This tells the body that it should burn calories and not save them. If you want to take care of your weight, start each morning with a light and healthy breakfast.
- It provides you with nutrients to start the day. A light breakfast is not drinking black coffee on an empty stomach. Breakfast should be at the same time light, balanced and nutritious.
- Allows better performance . Whether you play sports, work, study… The energy of a healthy and balanced breakfast is essential to perform properly.
Breakfast should be at the same time light, balanced and nutritious.
What should the ideal breakfast be like?
1. Light breakfast
It is important not to consume excess calories and avoid heavy foods. Starting the day with a light breakfast helps you maintain a diet in the same line throughout the day. A light breakfast can be satiating at the same time , so you don’t go hungry or eat anxiously.
2. Healthy breakfast
Choosing a quick and healthy breakfast is a smart way to start the day. If you start consuming unhealthy products, you will be filling your stomach with empty calories, harming your body in different ways. It is important that you keep in mind that breakfast sets the nutritional tone for your daily diet and consuming healthy foods is the best way to take care of this and maintain the healthy diet you need.
3. Balanced breakfast
Providing the nutrients you need in the quantity and proportion you need is key to a healthy and balanced breakfast. Variety , not always having the same breakfast, also helps you follow a balanced diet by providing your body with different vitamins, minerals and trace elements.
Examples of healthy and balanced breakfast for 8 days
Breakfast 1.- Enriched porridge for a light breakfast
Put 200ml of skimmed milk or rice drink in a bowl with 40gm of fine rolled oats , which you can cook together for a few minutes if you want to make it thicker. When serving, add 1/2 diced kiwi and 8 raspberries. And sprinkle with a tablespoon of chia seeds.
Breakfast 2.- Salty toast for a healthy and balanced breakfast
It is ideal for a quick and healthy breakfast . On a slice of whole wheat bread, spread a tablespoon of low-fat cheese spread, put two slices of smoked salmon, some spinach or watercress leaves, depending on what you like best, a wheel of fresh tomato, a teaspoon of black sesame seeds and dill. .
Breakfast 3.- Classic breakfast
For this breakfast you will need the following and although it may seem like a lot, it is the best thing to start the day.
- Skimmed milk with coffee or infusion.
- A banana.
- A whole wheat toast with a spoonful of light jam.
- 2 slices of lean cured ham.
- 6 walnuts.
Breakfast 4.- Exotic smoothie bowl
If you like original healthy breakfast ideas, you will love this one.
To prepare it, blend 3 kale leaves, a banana, half a mango and a glass of yogurt in a blender glass . Pour into a bowl and add a teaspoon of chia, a teaspoon of flax seeds and a teaspoon of poppy seeds. Also put 3 laminated strawberries.
Breakfast 5.- Complete healthy and balanced breakfast
If you are one of those who have an appetite in the morning, this is a light and healthy, balanced and complete breakfast.
- Macedonia rich in vitamin C. To prepare it, put in a bowl the slices of half an orange cut in half, half a peeled and diced kiwi, 60g of cottage cheese and a teaspoon of flaked almonds.
- Vegetable omelet. Beat 1 white and a whole egg, mix with 60g of spinach and curdle in the pan with a teaspoon of extra virgin olive oil. Serve with a slice of whole wheat bread.
- An infusion or coffee with 100ml of milk or soy drink.
Breakfast 6.- Fitness breakfast for athletic women
This fitness breakfast is a bowl rich in proteins and vitamins. In a blender glass, mix 200ml of oat drink with 30gm oat flakes, 2 tablespoons of peanut butter and a teaspoon of pure defatted cocoa powder. Serve it with 150gm of fresh fruit that you can vary depending on the day; apple, pear, kiwi, orange or tangerine segments, mango or papaya are some ideas. Add 4 peeled and chopped walnuts along with 5 chopped dried cranberries.
Breakfast 7.- Avocado sandwich
- Avocado sandwich. Between two slices of whole grain bread with seeds, put a quarter of sliced avocado seasoned with lemon juice, 50g of fresh skim cheese, 3 slices of tuna mojama, a few thin slices of cucumber and various sprouts.
- A hot or cold infusion.
Breakfast 8.- Stuffed figs with forest fruit smoothie
To indulge yourself on the weekend or on special days but maintaining the guidelines of a healthy and balanced breakfast.
- Stuffed figs. Peel 3 figs and make a cross cut in each one to open it. Fill them with 30gm of fresh skimmed cheese cubes in total and wrap each one with half a slice of cured ham. Sprinkle with a teaspoon of white sesame seeds.
- Forest fruit smoothie . In a blender glass, blend 50gm of raspberries, 50gm of blackberries and 25gm of blueberries with 200ml of teff drink and 30gm of rolled oats. And you would have your smoothie for breakfast !
Enjoy every morning the benefits of having a healthy and balanced breakfast that is also light. Combine fresh foods well with the right amount of proteins and carbohydrates , as in these examples, and you will succeed.
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