Healthy Breakfast: Myths And Ideas

Fasting can be a very valid option for many. However, there are still people who prefer to opt for breakfast. Breakfast can be recommended as long as it is done in a balanced way. Its composition must include quality protein foods, as well as fruits that provide vitamins and antioxidants.

What else should you keep in mind? We will show you what a complete breakfast consists of and the types of foods you should avoid at this and any meal throughout the day.

Suitable foods for breakfast

Breakfast, like any meal, must have a quality protein intake. It is not very operative to eat meat or fish first thing in the morning. For this reason, it can be efficient to include eggs or dairy in this intake.

Contrary to what was claimed for many years, the consumption of eggs does not affect the risk of cardiovascular disease. Thus, there is no recommended maximum number of eggs per week, according to an article published in the magazine Ugeskrift for Laeger.

Dairy products are another quality protein source to include in breakfast. It is necessary to opt for its whole varieties, since in this way the loss of fat-soluble vitamins is avoided. In addition, it is necessary to avoid those that contain added sugars, since this component can damage health in the medium term.

On the other hand, a breakfast must have at least one piece of fruit. It is always preferable to consume it whole instead of juice, since in this way we take advantage of the fiber. If you want to include a carbohydrate food, oatmeal is usually the best option.

Foods to Avoid

The traditional biscuit or pastry breakfasts should be eliminated from the eating routines. The consumption of this type of food supposes an excessive contribution of sugar and trans fats .

These nutrients cause a state of systemic inflammation that can cause health problems, according to a study published in 2017. The intake of chocolate or sugary cereals is not recommended either.

Another food that should not appear regularly is sausage. Although there are different classes and qualities of sausages, they are usually processed products that contain additives in their composition. Reducing their consumption can mean a reduction in the risk of developing certain diseases in the medium and long term.

Examples of healthy breakfasts

Here are some examples of healthy breakfasts to illustrate the above. They are not the only possible options, but with these combinations we ensure a success in the first meal of the day:

• Sugar-free oatmeal porridge with berries and coffee with milk.
• Yogurt with a handful of nuts, an orange and a tea.
• Rice cakes with fresh cheese, turkey breast and a glass of milk with bitter cocoa.

• Oatmeal pancakes with peanut butter and blueberries and a black coffee.
• Scrambled eggs with avocado, pineapple and a tea.
• Fresh cheese whipped with a handful of nuts, chopped strawberries and a tea.

We can make different combinations of foods according to our preferences, or not introduce carbohydrates in this meal. The best way to sweeten the preparations is by adding cut fruit.

Healthy breakfast to start the day right

If we decide to include breakfast in the daily routine, we must make sure that it is made up of healthy foods. Otherwise, the best option turns out to be intermittent fasting.

To guarantee the quality of breakfast, it is necessary to include a protein of high biological value and a source of vitamins and antioxidants. In addition, it may be beneficial to include foods with unsaturated fats of the omega 3 type.

Similarly, we must avoid industrial foods such as pastries or cookies. In its composition, refined sugars and trans fats abound , which harm health in the medium and long term.

These types of products promote systemic inflammation, while promoting fat weight gain. Being overweight is one of the worst possible scenarios when it comes to talking about health.

Finally, it is worth mentioning that, in general, a good diet should be accompanied by regular physical exercise. Thus, we will improve body composition and ensure the proper functioning of the metabolism.