So many times we have been told that breakfast is the most important meal of the day. But why
The nutrients that a balanced breakfast provides the body, allows it enough energy to keep the system active throughout the day.
To highlight: When fasting is practiced, it happens that the body responds by activating its reserve mechanisms by accumulating fat. In addition to this, the pancreas presents resistance to insulin due to the formation of free radicals, a consequence of the lack of food in the early hours of the day.
So, although it sounds contradictory and in many places we have read the benefits of not eating, fasting is definitely one of the main reasons for alarm for the possible appearance of diabetes or obesity.
In this sense, in 2014 an investigation entitled “Nutritious breakfast and school performance in the classroom” was carried out , which demonstrated through its studies how a good eating habit has an impact on memory, creativity, concentration and fatigue of the students. individuals. (1)
For this and other reasons, in the following article we will share some practical and healthy options for you to enjoy a balanced and delicious breakfast.
What is a balanced breakfast?
A balanced breakfast is one that helps you start the day. It must include elements from at least four of the basic groups, and provide enough energy that is required in the daily intake for good performance.
Elements that a balanced breakfast should have
Carbajal in his book entitled “Healthy Breakfast” , mentions how essential it is that at least dairy, fruit, cereals, sugars, oils and fats be the elements that are present in the ideal breakfast. (two)
It must also include at least a quarter of the calories recommended in the daily intake and must be uprooted from the idea that coffee is breakfast, since infusions of this type do not provide almost any type of nutrients.
protein foods
For breakfast, it focuses on adding foods with useful proteins, to carry out growth and structural formation in the body.
Note: Normally, it is the proteins of animal origin that have the highest biological value, so the integration of eggs, dairy products, meat, fish and cereals is recommended.
Milk or derivatives
Milk is considered one of the most complete foods. This food provides proteins, minerals of great importance, protects the bones and the intestinal flora, is easy to use and also hydrates the body due to its high levels of water.
carbohydrates
The importance of carbohydrates lies in the control of satiety, avoiding excess lipid consumption and also their sources are usually supplemented with other nutrients. They are also a way of providing energy for the body.
healthy fats
The consumption of fats may or may not be visible. They are components closely linked to the foods we usually eat, or at least one ingredient from the source. They supply essential fatty acids and are often seen primarily introduced as oils or butters.
Fruits and vegetables
A varied breakfast should include some type of fruit, since it is an infallible source of vitamins and antioxidants. They favor intestinal transit, provide water and reduce the risk of diseases and viruses.
Quick and healthy options for a balanced breakfast
The lack of time now will not be an excuse for our breakfast. Below we present a variety of 15 quick and healthy options to consume an ideal breakfast: nutritious and balanced.
1. Oatmeal with berries and blueberries
This combination of oatmeal with berries is usually a fairly classic breakfast, but it translates into an incredible and delicious source of protein, calories, antioxidants, and flavonoids.
To highlight: It is important to mention that blueberries provide 3% of calories necessary for the daily requirement and 6 mg of Calcium, which is involved in the development and care of structural functions in the body.
The essential vitamins present in these fruits are: Vitamin C (9.7 mg), Vitamin A (54 mg) and Vitamin B-9 (6 mg). (3)
Ingredients:
- ¼ cup rolled oats
- 100 ml of vegetable milk
- Strawberries
- raspberries
- blueberries
- Honey or sweetener to taste
- Cinnamon to taste
Preparation
- As a first step, the fruits should be washed.
- Then, the oat flakes, milk, cinnamon , sweetener and part of the red fruits are added in a saucepan and brought to a simmer.
- Stir constantly until the oat flakes are hydrated and the contents of the pan are reduced.
- Remove from the heat, serve and add the rest of the red fruits to decorate.
2. Yogurt with granola and fruits
This breakfast is quite simple, convenient, delicious, and an amazing source of protein, calcium, and fiber.
It is worth mentioning that this delicious breakfast can also be prepared by substituting natural yogurt with Greek yogurt, this being an excellent option.
Ingredients:
Preparation
- First the fruits are washed and cut into slices.
- Yogurt is poured into a cup and fruit and granola are added in layers, to be added back to yogurt and so on.
- To finish, honey is added to taste to sweeten and chia seeds as decoration.
3. Green smoothie with mango and banana
Shakes or smoothies are a great way to start the day. They constitute a nutritional food rich in vitamins . It is a contribution of energy, protein and calories.
The banana is a fruit rich in nutrients such as potassium and fiber. It has a diuretic effect, albeit mild, and is remineralizing. In addition to that, it provides antioxidants and folic acid. Its richness in zinc prevents hair loss and its pectin content helps to lower cholesterol.
Ingredients:
- 1 ripe mango
- 2 bananas
- spinach leaves
- alfalfa sprouts
- 1 tablespoon of hemp seeds
- Mint leaves
- basil leaves
- vegetable milk
- sweetener to taste
Preparation
- After washing all our ingredients, we proceed to add the mango, spinach, mint, basil, alfalfa sprouts and milk to the blender.
- Process until smooth and pour into a bowl to add the rest of the ingredients as a topping.
- The fresher it is eaten, the better! And to enjoy.
4. Avocado and egg sandwich
Sandwiches are the most efficient solution over the years for a breakfast: they satisfy hunger and provide important nutrients for the start of the day.
The inclusion of avocado in this recipe provides us with vitamin A, vitamin C, vitamin E and vitamin K. (4) It also includes a value of minerals such as phosphorus, calcium, potassium and magnesium.
To highlight: In addition to that, it has beneficial effects on the cardiovascular system and decreases plasma cholesterol levels in the body.
Ingredients:
- whole wheat bread slices
- 1 ripe avocado
- 2 boiled eggs
- 1 tomato cut into slices
- 1 onion cut into slices
- Parsley leaves to taste
- Lemon juice
- Olive oil
- Salt and pepper to taste
Preparation
- As a first step we heat the slices of wholemeal bread to taste.
- Mash the ripe avocado and cut the parsley leaves to mix everything with lemon juice, olive oil, salt and pepper to taste.
- The egg is shelled and cut into slices, to proceed to assemble our sandwich.
- At the base of the bread we spread the cream made with avocado and parsley. Add the slices of tomato and onion to taste and our boiled egg.
- We close with a last bread cover. And ready!
5. Salmon sandwich
The consumption of salmon is beneficial for health, especially because of its omega 3 content and how skin care benefits us with its high levels of antioxidants.
Ingredients:
- Wholemeal bread
- 100 gr of smoked salmon
- spinach leaves
- Green olives
- dill leaves
- Salt and pepper to taste
Preparation
- We wash the spinach leaves first of all and place them, after draining them, on top of the bread lid.
- Add the olives, dill leaves and salmon.
- Season with salt and pepper to finally add the last bread cover and proceed to serve.
- It is a type of sandwich that is preferably eaten cold.
6. Veggie Tortilla Sandwich
The egg is essential for an ideal breakfast: it provides the amount of protein and calories necessary to start the day on the right foot.
Elaborating a recipe with eggs and a vegetable such as mushrooms for breakfast, then increases the intake of vitamins, B complexes and minerals. This mushroom is also a source of antioxidants and 1% of the calories required for daily intake. (5)
Ingredients:
- Wholemeal bread
- Cream cheese
- 2 eggs
- sliced mushrooms
- 1 tomato in wheels
- 1 onion in wheels
Preparation
- Add the beaten egg with salt and pepper in a non-stick frying pan, to which the mushroom slices are also added.
- Cook, then turn it over and repeat the action.
- Spread the two tops of the bread with cream cheese and add the prepared omelette, along with the tomato and onion slices.
7. Peanut Butter Banana Toast
A varied, fun, simple and practical breakfast. Rich in nutrients, carbohydrates, fibers and essential oils for our system.
Peanut butter is a functional food, not least because of how flashy it can be. But, although it can be considered a snack, its nutritional value speaks for itself with its contribution of omega 3 and vitamins such as B-3 and vitamin E. (6)
In addition, it is important to highlight that, at a caloric level, it can provide 30% of the required daily intake with 100 grams of it.
Ingredients:
- Wholemeal bread
- Peanut butter
- Sliced banana.
Preparation
- We proceed to place the slices of wholemeal bread over medium heat while taking care to obtain the correct color and texture.
- Add spread peanut butter and as a final topping the banana slices.
8. Toast with cottage cheese and tomato
The tomato is a fruit with widespread use and applications. In its composition it has a high percentage of water, but also vitamins and minerals. It is also a recognized diuretic and antioxidant. (6)
In its complementation with cottage cheese, a high caloric level is produced in the intake and the amount of vitamins ingested is increased, making it an incredibly beneficial recipe. (7)
This dish is delicious! It is then healthy and nutritious. What more could you want?
Ingredients:
- Wholemeal bread
- Cottage cheese
- sliced tomato
- Olive oil
- Salt and pepper to taste
Preparation
- The slices of wholemeal bread, previously toasted with fresh cottage cheese and tomato slices are assembled.
- It is added with a little olive oil on top, and after that the salt and pepper to taste.
- It can be eaten directly in this way, or it can be gratin for a few minutes in the microwave.
9. Banana oatmeal pancakes
Pancakes are a more elaborate alternative, but incredibly striking, delicious and nutritious.
With the addition of oats and banana to our recipe, we increase its nutritional value and ensure that our body starts its day with an ideal dose of fiber and calories.
Ingredients:
- 2 cups rolled oats
- 2 Bananas
- egg white
- honey or brown sugar
- Strawberries
Preparation
- Add all the ingredients to the blender and process until smooth.
- Heat a non-stick frying pan and pour the mixture with a cup to form the pancakes.
- Flip and repeat.
- Remove from the fire and serve.
- You can add a little more honey on top to eat.
10. Chia pudding with apple and pistachio
Chia is considered a superfood. It helps regulate the intestine and is a source of omega 3. It controls cholesterol and is also an antioxidant. (8) Apple and pistachio also provide a high content of nutrients such as carbohydrates and fiber.
This recipe will help provide the amount of energy required to start the day, with apple accounting for 4% of the required daily intake, pistachio 28% and chia 24%. These data are obtained in all foods, depending on the 100 gr of each food.
Ingredients:
- 300 ml of vegetable milk
- 50 gr of chia seeds
- 1 green apple cut into slices
- raw pistachios
Preparation
- Mix the milk with the chia seeds and leave to soak for approximately 1 hour.
- Add the sugar and stir.
- The green apple and pistachio slices are added on top of the resulting pudding.
- And ready! To enjoy.
11. Fig and cheese salad
This salad is a very interesting mix, rich in fiber. Cheese and fig together enhance their nutritional contributions, since they are a source of essential vitamins and minerals for the body, such as calcium and antioxidants that are responsible for neutralizing free radicals and fighting diseases.
Ingredients:
- 2 roasted figs
- 1 roasted zucchini
- arugula
- 500 grams of cottage cheese
- Olive oil
- Salt and pepper to taste
Preparation
- In a bowl, proceed to place the arugula as a base.
- Subsequently, the roasted and sliced figs and zucchini are added together with the cottage cheese that must also be chopped.
- It is distributed and seasoned with oil, salt and pepper.
12. Cottage cheese with honey and nuts
Cottage cheese is easy to digest for breakfast, combines amazingly with honey , and is a source of calories and protein. Nuts instead provide fatty acids and vitamins, so this combination seems to stand out.
Ingredients:
- 500 gr of cottage cheese
- 100 gr of toasted walnuts
- honey to taste
Preparation
- Add the cottage cheese to a mixing bowl comfortably and add honey to taste.
- The nuts are chopped and integrated into the initial preparation.
- Ready to serve! It combines very well with toast.
Importance of eating a balanced breakfast
As we mentioned at the beginning of the article, breakfast is the first step to a productive and healthy day. A balanced and nutritious meal will allow us greater concentration and energy.
Note: That is why an adequate diet that has various functional foods will support our health.
Therefore, the creation of eating habits such as healthy breakfasts, reaffirm the sense of commitment we have with our body and will help us face the day.
It is important to mention that a skipped or incorrect breakfast will cause imbalances in our system and it will then be difficult for us to reach the required nutrients in the daily intake. In this sense, taking breakfast seriously will guarantee a nutritional balance.
Key takeaways
- Breakfast is the first step to a productive and healthy day. Therefore, it is not recommended to skip this meal of the day since this can cause imbalances in our nutrition and health in the long term.
- For a breakfast to be balanced, it must include foods that are rich in protein, carbohydrates, healthy fats, and fiber.
- There is a variety of combinations between fruits, carbohydrates and proteins that can make your breakfasts balanced and delicious. Such as fruit smoothies, sandwiches with eggs, fish or other protein, oatmeal pancakes and fruits, among others.
- It should be noted that an ideal balanced breakfast must also include at least a quarter of the calories recommended in the daily intake.
- Although this method is highly recommended to lose weight, we must remind you that fasting is one of the main reasons for alarm for the possible appearance of diabetes or obesity.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.