He is the most important food, although if we focus on the definition of the Royal Spanish Academy“first meal of the day, generally light, taken in the morning” we would not pay much attention to the nutritionist
Because beyond a “light meal”, experts recommend that it represent at least 20% of the total recommended daily calories.
And knowing that the number of calories What we should ingest throughout the day will depend on many factors:
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State of health (for example, a person with diabetes),
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development stage
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metabolism
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Physical activity (in which it will be taken into account if it is moderate or intense)
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The sex.
A study of the Spanish Nutrition Foundation points out that not having breakfast in the morning negatively affects our health. So much so that children have a 43% higher risk of obesity if they skip breakfast.
As the authors explain:
“Breakfast is an important part of a balanced diet. And among the criteria to define a quality and healthy breakfast are the regularity of the habit, its energy contribution and its nutritional quality”.
And although the objective, as its own name says, is to break the night fast, it is not enough. And we must make an energetic breakfast that allows us to face the day. Because if this is not the case, it will most likely cause an increase in caloric intake during the rest of the day, especially at noon, after many hours without eating.
How should a rich and healthy breakfast be?
The doctor Maria Jose Burguésnutritionist at Laboratorios Ysonut and director of the MESBUR Medical Center, is committed to nutrition normal protein. A type of diet in which proteins are the main protagonists, reducing caloric intake and the amount of carbohydrates and fats.
“For me, breakfast is very important, vital, because that way we make sure we don’t attack the next meal.”
First ingredient: carbohydrates
The first ingredient that a balanced breakfast should have is carbohydrates, which are found in foods such as fruits, grains, vegetables, and dairy products. However, the specialist advises including whole wheat bread and “not because it is less fattening, but because it has great satiating power.”
“The amount of carbohydrates will depend on the constitution of the person”, points out Dr. Burgués.
The reason to eat wholemeal bread for breakfast better than white
The main reason to opt for whole wheat bread over white bread is . White breads, being made with refined flour, eliminate essential properties for our body, such as fiber, which is not only a great friend to treat constipation, but also helps control cholesterol levels, causes a feeling of satiety and slows glucose uptake.
Second ingredient: yogurt or fresh cheese
Another fundamental ingredient that should not be missing from a good breakfast is dairy, and “I would recommend them in the form of yogurt or fresh cheese.” In the case of natural yogurt, without sweeteners.
This product has an average of 61 calories, 4.7 grams of carbohydrates, 3.4 grams of protein and 3.2 grams of fat.
And the most important thing is that it contains Vitamin A and B-9.
On the other hand, fresh cheese, being made with goat’s milk, has a low fat content when compared to other types of cheese. Therefore, its caloric intake is also lower. 100 grams provides 11 of protein, 5 grams of carbohydrates and 8 of fat.
“For me, breakfast is very important, vital, because that way we make sure we don’t attack the next meal.”
Third ingredient: ham or turkey and egg
Protein is essential, since a single yogurt is not enough. The nutritionist suggests that we add about 30 grams of serrano ham, turkey (with more than 95% meat content) or an egg to the slices of whole wheat bread.
“Breakfast is a good time to eat an egg, for its protein content, and we can even opt for tuna. In short, it is a mini sandwich”.
The juice, prohibited at breakfast
“The fruit never in juice and yes chewed”, he qualifies. And the explanation is clear. The juices have a high fructose content, which is the sugar that is naturally present in fruits, also in vegetables and honey.
And the butter and jam toast?
Goodbye to the traditional butter and jam toast. This last product is rich in sugar, and depending on the brand, it can vary between 45 and 65%. In addition to sugar and fruit, gelling agents, acidulants and preservatives are added to guarantee its peculiar consistency.
According to , “although jams contain certain vitamins and minerals, the amounts are so small that they are not important in terms of daily needs.” For this reason, “it is convenient to moderate its consumption, like that of any other sugary food, in the context of a balanced diet.”
This carbohydrate increases insulin resistance and the risk of it accumulating as fat. And, as a consequence, the probability of suffering and increases.
Breakfast can be accompanied, interchangeably, with coffee, tea or infusion, “as long as no sugar or sweetener is added.”