Healthy Breakfast Foods

11:12 Matías Ojeda 0 Comments

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Ideas for a Healthy Breakfast

Although sometimes we not give much importance, breakfast is one of the most important meals of the day. Breakfast is necessary because it gives us energy to start our day. A balanced and healthy breakfast should provide 20 or 25% of total daily energy.

It is always better for you to get used to vary your breakfast each day. In this way, you will ensure healthy breakfast (varied, healthy and balanced) in which no shortage of nutrients.Will love to eat a healthy breakfast in the morning, if you eat different foods each day. But above all, do not stop for breakfast.

Which nutrients we should not miss in a healthy breakfast?

In order to be nutritionally complete, a healthy breakfast should include all nutrients.

1.- Bowl with cereal, a breakfast rich in carbohydrates

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Prepare a bowl of cereals like oat bran flakes or muesli, add 1/2 cup of skim milk or low-fat, or soy milk. Incorporates some grapes, raisins or fresh or dried berries (blueberries, raspberries or strawberries) and do not forget to also to put a handful of chopped nuts (nuts are very healthy).

This is a balanced breakfast which contain complex carbohydrates, protein and a good dose of micronutrients. Nuts contain a high nutrient density and provide fiber and antioxidants. Despite being high in calories are recommended in healthy diets, and they're particularly suitable for a healthy breakfast. Furthermore only small amounts are needed and are usually taken to replace other foods.

2.- A wholemeal sandwich

Another healthy breakfast food is a sandwich made with whole grain bread or whole grains. You add a slice of ham or deli turkey as a protein source and a teaspoon of olive oil. Whole grains are rich in complex carbohydrates

Besides that this food sated us for longer hours, -which it helps control weight-whole grains are a good source of vitamins and minerals. Whole grains have a high nutritional quality. These types of carbohydrates are healthier than products containing refined flour because they provide vitamins, minerals (magnesium, selenium, copper and manganese), and unsaturated fats and hundreds of other natural or antioxidants than refined grains phytochemicals. Unrefined carbohydrates, along with vegetables and fruits also are the best sources of dietary fiber.

3.- Eat fruit and fill up of health

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It is highly recommended that you get used to include fruit in your healthy breakfast. With this simple gesture, you get eating eight servings of fruits and vegetables which are recommended. You can take a piece of fruit, apple is the ideal. You can also prepare a fruit salad with apples, bananas, strawberries and oranges. Take advantage of the fruits of each season to fill color, and health to your dishes.

Another good option is to add 1/2 cup of peaches, bananas or strawberries to your cereal or a your yogurt.In his absence you can take an orange juice (but watch if its sugar content is processed) or a spoonful of natural jam or jelly (controls the sugar content, as some can be very caloric). Fruits are good for the heart because they reduce high blood pressure and lower LDL cholesterol. Besides fruits strengthen our immune system and help prevent obesity. It is recommended that you take at least a citrus (lemon, grapefruit, orange) a day.

4.- Wholemeal Pancakes with fruit, ideal for weekend breakfast

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A delicious, especially recommended to enjoy the weekend breakfast option are whole fruit pancakes. Prepare three pancakes, add them two teaspoons of melted margarine, also add three teaspoon of maple syrup, and do not forget the fruit: strawberries or blueberries. You can accompany these delicacies with a cup of skim milk or yogurt, or simply an aromatic tea. This breakfast will provide simple and complex carbohydrates, vitamins, minerals and proteins.

Hope you enjoy reading this article, and you can make your own healthy breakfast!

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