Breakfast is the most important meal of the day, providing the energy needed to start the day actively and productively. After several hours of fasting during the night, the body needs nutrients to restore glucose levels, the main fuel for the brain and muscles. A healthy breakfast not only improves physical and mental performance, but also helps to maintain a healthy weight, stabilize blood sugar levels and prevent disease. Choosing foods that support overall health and promote long-term wellness is key.
Eating a balanced breakfast to stay fit has immediate and long-term benefits for the body. During the night, the body has been resting and fasting, so when it wakes up, it needs to replenish glucose levels (the main source of energy for the brain and muscles). If an adequate breakfast is not consumed, the body does not receive the necessary energy to start the day in an optimal way, which can affect physical and mental performance, and generate a feeling of fatigue or lack of concentration. Doctor Jorge Bayter affirms that eating a healthy breakfast seeks to nourish and not produce diseases. “I need proteins and fats to nourish me, and stay away from carbohydrates so I don’t get sick.” If it is healthier it can improve memory, attention and learning ability, In addition, it has a direct impact on the regulation of metabolism, helping to maintain a healthy weight, avoiding overeating during the rest of the day. It is important not only what we eat, but when we eat it.
What nutrients should a breakfast contain to be healthy?
“From a physiological perspective, breakfast is unique among our meals in that it is eaten after the longest of our postprandial fasts, in this case an overnight fast,” states a study in Nutrients Magazine. Therefore, a healthy breakfast should include a variety of essential nutrients for the body.
Cleveland Clinic nutritionist Julia Zumpano recommends structuring breakfast to include plenty of protein and fiber to maximize satiety. She suggests including the following options in your breakfast: a protein source, which can be of animal or vegetable origin; a whole grain; a fruit or vegetable; and, as an option, a healthy fat.
Complex carbohydrates
Carbohydrates are the body’s main source of energy, but it is important to choose complex carbohydrate sources, such as oatmeal or whole-grain bread. These carbohydrates are digested slowly, which helps keep blood sugar levels stable and provides sustained energy throughout the day. Raiza Moncayo, nutrition specialist, explains that “the carbohydrate in your breakfast is essential, as it will give you energy during the morning, it will control your appetite avoiding hunger peaks later in the day”.
Proteins
Protein is essential for repairing and building tissues in the body. Incorporating high-quality protein sources at breakfast, such as eggs, Greek yogurt, tofu or nuts, can help improve satiety and reduce between-meal cravings.
Protein is also essential for proper immune system function, which promotes disease prevention.
Healthy fats
Fats are not always bad. According to the Mayo Clinic, “monounsaturated fats from plant sources can reduce bad cholesterol and increase good cholesterol. They can also improve control of blood glucose levels.”
Those found in avocados, nuts, chia seeds and olive oil are essential for cardiovascular and brain health. These fats help improve the absorption of fat-soluble vitamins, such as vitamins A, D, E and K, and have anti-inflammatory properties that contribute to a stronger immune system.
So a good breakfast can be a whole-grain toast such as avocado and eggs.
Fiber
Fiber is essential for healthy digestion. Foods rich in fiber, such as oatmeal, fruits, vegetables and legumes, not only improve digestion, but also promote satiety, avoiding overeating during the day.
Vitamins and Minerals
Incorporating fresh fruits and vegetables into your breakfast is a great way to get the essential vitamins and minerals your body needs to function properly.
Vitamin C, magnesium and potassium are just a few of the nutrients that should be present at breakfast to strengthen the immune system, maintain healthy skin and regulate blood pressure.
Tips for incorporating nutrients into your breakfast
Incorporating all these essential nutrients into the first meal of the day doesn’t have to be complicated or time-consuming. Here are some practical tips:
Variety of carbohydrates
Combine different types of complex carbohydrates, such as oatmeal with fresh fruit, or whole wheat bread with avocado and egg as we have highlighted above, and which is often recommended by many professionals. This will provide you with sustained energy throughout the morning.
High-quality protein
If you’re not a fan of eggs, you can include Greek yogurt, cottage cheese or even a protein shake.
Nuts are also an excellent source of protein and healthy fats. Plus you can eat them throughout the day and they will always be good.
Include healthy fats
Adding a little avocado to your toast or using olive oil to cook your eggs can be an easy way to incorporate healthy fats into your breakfast so it’s more varied.
Add fruits and vegetables
A green smoothie with spinach, cucumber and apple or a bowl of yogurt with berries and granola is a delicious way to include vitamins, minerals and fiber. However, these smoothies should not replace a breakfast with food, etc. They can complement it.
Prepare quick options
If you are short on time in the morning, prepare your breakfast the night before. You can make a mixture of oatmeal with milk or yogurt and let it sit in the fridge, or prepare a smoothie with fruit and protein.
Adopting healthier breakfast habits doesn’t have to be complicated. With small modifications in your routine and smart choices, you can transform your first meal of the day into a key moment to take care of your health.
