How to have a healthy and nutritious breakfast

Healthy and nutritious breakfast

How to have a healthy and nutritious breakfast

1 - Introduction.

Today, the hectic pace of life leads us to rush right from the early morning. The time available to us always seems short, and having the minutes counted, we often, before leaving the house, give up breakfast. Skipping breakfast is not a good habit in fact it is wrong! Breakfast represents the first meal after the night fast and provides us with the fuel to start the day with a rich fill of energy, to face the thousand morning tasks in the best way. Therefore, it is important to get off on the right foot and never skip breakfast. When you do not eat breakfast, it is inevitable to eat more throughout the day, and this leads as consequences to overindulging in snacks and gaining weight. I explain how to have a healthy and nutritious breakfast every day.

2 - Needed.

Carve out ten minutes to eat breakfast, choosing the right foods with the right mix of nutrients (carbohydrates, fats and proteins), which in the recommended doses will provide a gradual and steady release of energy throughout the morning.

3 - The right nutrient intake.

A healthy breakfast must contain the right intake of nutrients, which will allow us to arrive at lunch with some autonomy and without feeling the need and necessity to nibble something to put under our teeth, to dab some slight pangs of hunger... A balanced breakfast should include the 'intake of 60% carbohydrates or sugars, 20% fats or lipids and 20% proteins or protides, to ensure a correct caloric intake. These nutrients are taken in the right amount through the foods chosen for breakfast.

4 - The intake of carbohydrates.

Carbohydrates are the main source of energy provided by breakfast. They are contained in many foods such as rusks, breads, cookies, snacks, fruits or jams. Among the carbohydrate intake, added sugars, which are harmful and should be avoided, are to be kept in check. A 'special attention should be paid to quantities. For example, if we want to have breakfast with slices of bread or rusks and jam, we should not overdo it. Fresh fruit in season would perhaps be preferred because it contains natural sugars.

5 - Fat intake

Fats are contained in many foods-basic breakfast foods. Bread, toast, milk or butter contain some; among these there are some that contain more, others less. For example, butter should be eaten but in small amounts because it contains mostly saturated fat, a type of fat to be avoided. A good breakfast of bread, butter and jam is certainly healthy as long as it involves very moderate butter consumption, and of course one should not overdo it with jam either, which on toasted slices is a real treat for anyone who appreciates the flavor so much.

6 - Protein intake

Among the breakfast foods that contain protein are milk and yogurt, which provide excellent energy intake. These two foods, a great source of lipids, are also rich in calcium, an essential element for strengthening bone tissue and healthy development. Partly skimmed milk and yogurt also provide milk enzymes, which improve the functioning of the bacterial flora. To them can be added cereals, which regularize intestinal functions, contributing to a richer breakfast.

7 - Tips

My advice for a healthy and nutritious breakfast is to always dose the quantities, remembering that some foods are more caloric than others. It may be helpful to weigh the quantities so that you can keep track of the sum of calories. Cookies, for example, are as good as they are caloric.