10 Tips for a Nutritious Breakfast

1. 10 Tips for a Nutritious Breakfast Breakfast is one of the most crucial meals of the day, according to nutritionists. The car, in this case the body, needs the gasoline. It gives us our first burst of energy following a 6- to 8-hour fast. What, on the other hand, constitutes a healthy breakfast? Cereals, yogurt, fruits, bread, and cookies are just a few of the food options. However, there are some combinations that are better than others. Ideally, breakfast should contain skim milk, a whole grain cereal such as bread or oatmeal, fruit, and nuts. Sugary cereals, pate, and butter, on the other hand, should not be present because they raise the risk of cardiovascular disease. The brain is food-based, says physician Neal Barnard, author of the book Power Foods for the Brain. You give your body a sugar bomb if you solely eat coffee and cookies, but the energy will only last for the first few hours. Then you'll be frantic to find anything to eat in order to fulfill your hunger. On the other hand, according to nutritionist Mara José Cuadra of the Institute of Nutrition and Food Technology (INTA), the disadvantages of skipping breakfast can include weight gain and poor cognitive performance. Here are some suggestions for a nutritious breakfast that will help you start the day with vitality: 1. Healthy carbohydrates A healthy breakfast has at least one nutritious carbohydrate that does not cause blood sugar to surge. For example: oatmeal or rye bread. In addition, ingesting fibers is essential, since the feeling of satiety will last longer. Sugar is readily absorbed, so the hungry sensation returns after a few hours. 2. Adequate protein and low in fat It is preferable to substitute something healthier for heavier foods such as eggs, whole milk, or sausages. A fruit salad with nuts and low-fat yoghurt is a good example. It is important to note that, according to nutritionist María José Cuadra, when leaving the house without breakfast, the person is likely to find it difficult to select the healthiest foods.

2. 3. Morning proteins Several studies have appeared that show the possible benefit of increasing the amount of protein at breakfast in weight control and satiety. While we wait for the scientific community to finish corroborating this fact, and since from a theoretical point of view the satiating effect of proteins is expected as it takes longer to digest than fats and carbohydrates, it is not unreasonable to increase the protein content of breakfast . It is not about consuming more protein, but about redistributing it throughout the day: reduce the portions of protein foods at lunch and / or dinner and increase them at breakfast. How? Adding eggs, legumes, and canned fish, dairy or nuts. Forget the sausages, which are loaded with salt and other niceties that should be avoided. In fact, carcinogenic, so the less consumed the better. In this case, voracious hunger empowers the body and mind, leading our decision-making capacity towards foods high in fats, sugars and sodium that are more attractive to the senses and also more frequent in trade, which encourages their consumption. , favoring weight gain. 4. Fruit smoothie (alkaline foods) Being a part of breakfast is a good choice. Breakfast could include a smoothie with fruit or vegetables, oatmeal, seeds such as chia, and skim milk. It's best to drink lemon or orange juice, white tea, or eat an apple. They have the same effects as coffee, but they're a lot better for you. 5. Whole grains They help digestion and increase satiety. 6. Eat breakfast when you have an appetite Remember that one of the functions of breakfast is to break the overnight fast and provide the body with essential nutrients and energy to start the day, but not everyone gets food as soon as they wake up. If you have trouble having breakfast first thing in the morning, or you don't have enough time in the morning, split your breakfast into two servings, or try small servings. It also helps to whet your appetite to start with all your daily hygiene routines and save breakfast for last, before leaving home. So you give yourself time to wake up completely.

3. 7. Include dairy Dairy, apart from calcium, is a good source of protein, which increases satiety. 8. Hydrate well It is important to begin the day with your brain and body properly hydrated, so drink at least two glasses of water during breakfast, one at the beginning and one at the end of your meal. The lemon game helps to cleanse the body. 9. Eat a good amount of food It is suggested that you consume between 300 and 400 calories. In addition to sitting down and being calm, because eating food on the way to work or school in a rush is not a good way to start the day or for the body. 10. Don't eat too late The ideal time to have breakfast that the nutritionist recommends is between 7 and 9 am, "so you can incorporate a snack in the middle of the morning and be able to comply with the recommendations of 5 meals a day," says the specialist. However, he recommends having breakfast within half an hour after waking up, since when starting the functions of the day, the energy reserves will only reach for approximately that period. If you are too much busy in your hectic life and don’t have enough time to prepare this kind of healthy meal in the morning then no need to worry, we have the best option for you. You can also go to your near restaurants which provide these delicious breakfast meals or if you are living in Katy then you are most welcome in our café and restaurant “Blockhouse Coffee & Kitchen”.