Do’s And Don’ts For A Healthy Breakfast

Breakfast is always recommended, as long as you do it in a balanced way. For a healthy breakfast, you need to consume the right products with high-quality proteins, as well as fruits that contain vitamins and antioxidants.

What else should you pay attention to? In this article, we’ll show you what a healthy breakfast consists of and which foods you should avoid for breakfast.

Foods for a healthy breakfast

Your breakfast, like any other meal, should contain high-quality protein. However, it is often not very attractive to start the day with the preparation of meat or fish. It’s much easier to add eggs or dairy products to your meal.

Contrary to what doctors have been saying for years, eating eggs has little to no impact on your risk of cardiovascular disease. That’s why there’s no maximum recommended number of eggs you should eat per week, according to a Danish article published in the Ugeskrift review for Laeger .

Dairy products are another source of high-quality protein that you can choose for a healthy breakfast. To ensure a good vitamin intake, it is best to choose full-fat products.

However, it is very important to avoid all products with added sugars, as this can harm your health in the medium term.

In addition, your breakfast should contain at least one piece of fruit. It is always better to eat it whole rather than as a juice as you can take advantage of the fiber that way. If you also want to add carbohydrates to your breakfast, oats are the best option.

Foods you should avoid

You should keep cookies and pastries out of your diet for breakfast. In addition, we do not recommend eating chocolatey or sugary breakfast cereals. Eating these foods provides an excessive amount of sugar and trans fats.

These nutrients trigger a state of systemic inflammation that can cause health problems, according to a study published in 2017.

Another product that you should avoid with a healthy breakfast is sausage. Although there are different types and qualities of sausage, they are usually ultra-processed products that contain many additives.

Reducing your consumption of ultra-processed products can reduce your risk of developing certain diseases in the medium and long term.

Examples of a healthy breakfast

Below we will give a few examples of a healthy breakfast to illustrate what we have discussed so far. These aren’t the only options, but these combinations are sure to hit the mark for a healthy breakfast:

• Oatmeal without sugar with berries and coffee with milk.

• Yogurt with a handful of dried fruit, an orange and tea.
• Rice cakes with fresh cheese, turkey breast and a glass of milk with dark cocoa powder.
• Peanut butter and blueberry oatcake with black coffee.
• Scrambled eggs with avocado, pineapple and tea.
• Fresh cottage cheese mixed with a handful of dried fruit, chopped strawberries and tea.

You can make different food combinations depending on your preferences. Whether or not to add carbohydrates to your breakfast is up to you. The best way to sweeten the meal is to add sliced ​​fruit or organic honey.

Eggs contain protein and other beneficial nutrients. They are inexpensive and easy to prepare. That is why we recommend them as a good option with a healthy breakfast.

Eat a healthy breakfast to start the day

If you include a healthy breakfast in your daily routine, make sure it consists of healthy foods. Otherwise, intermittent fasting, also known as intermittent fasting, is the best option.

To ensure the quality of your breakfast, you need to include a source of high-quality protein and a source of vitamins and antioxidants. In addition, you may benefit from including certain foods with unsaturated fats such as omega-3 fatty acids.

In addition, you should avoid industrial foods such as pastries or cookies. They are high in refined sugars and trans fats, which can be harmful to your health in the medium and long term.

These products promote systemic inflammation while promoting weight gain and fat percentage.

Finally, it is important to mention that a healthy breakfast should be part of a good diet with plenty of water. Also, you should accompany this with regular exercise. In this way you improve your physical health and you ensure that your metabolism is working properly.