Probably the last thing you think in the morning, or worse, may not be on your list at all. But a healthy breakfast is the fuel that will recharge your body after a night without food, light up your energy and contribute to better health, if you can choose. So do not skip breakfast may be more important than you think.
Even if you're short on time, fast and flexible options to do at home can give you full health benefits, so many that you should consider breakfast as part of your daily menu.
The benefits of a healthy breakfast
Breakfast gives you the chance to start your day with a healthy and highly nutritious food, but also happens to be the foundation for a lifetime of health benefits.
For adults.
When you eat a healthy breakfast are more likely to:
- Consume more vitamins
- You have less fat and cholesterol
- To increase productivity and concentration throughout the morning
- You control your weight better
- That reducing cholesterol may also reduce risk of heart disease.
For children
Breakfast is especially important for children and adolescents. Those who do
- Better focus
- Are more problem-solving skills
- Develop better hand-eye coordination
- Are more alert
- Are more creative
- Are physically more active
The foundation of a healthy breakfast
Although you know how important it is to make a healthy breakfast you may not be safe / a exactly what counts as healthy breakfast.
The core of a healthy breakfast is based on:
- Whole grains: whole grain cereals, breads, oatmeal, brown rice or brown
- Sources of low-fat protein, such as boiled eggs, peanut butter, sliced turkey breast or chicken, fish such as tuna or salmon.
- Low-fat milk: Milk choices include skim or skim, low fat yogurt and low fat cheeses and low fat.
- Fruits and vegetables, all fruits and vegetables you can think of and / or 100% juice without added sugar.
All together, ie selecting options from each group will give you an amazing breakfast that will provide you with complex carbohydrates, fiber, protein and fat needed. A nutritious combination also keeps you full for longer hours and more awake than a cup of coffee and baked goods.
Try to pick one or two choices in each category and I assure you that every day will have a healthy breakfast.
Breakfast cereals
Think of breakfast cereal is to think, at least so many people associate it. But not all cereals are created equal. So when choosing a breakfast cereal put some attention on your choices and learn to read the nutritional information and ingredients. A typical serving is one cup or a little less, for a 2000 calorie diet, which is usually listed in preparing nutritional information. So if your diet is more calories, or less, adjust the amounts to conform to what would be your portion. The key items you should look for are:
Fiber. Choose cereals with at least 3 grams of fiber per serving. If you have more fiber, the better.
Sugar. The addition of sugar does not turn into something unhealthy cereals. But looking for options with 13 grams of sugar per serving or less.
Calories. Less than 120 calories per serving is a good amount of calories for a cereal.
A healthy choice for breakfast cereals include a bowl that also includes fruit into cubes or slices or half-fat and skim milk.
Cereal bars, however they are not my favorite, especially for all additives they contain. A basic rule for eating is to follow the guidelines above with respect to the fiber, sugar and calories. I am of the view that the more natural and less processed the food, much better for us. In addition, a cereal bar for breakfast does not cover meets all nutritional require a healthy breakfast.
Fast and flexible options for breakfast.
Whether you want to stay within what would be a traditional breakfast or you prefer more varied options, you have plenty of options for a healthy breakfast every day.
Here are some specific examples of healthy breakfast options:
- Oatmeal cooked with dried cranberries almonds or
- Cereals with fruit
- Pita bread stuffed with boiled egg
- Vegetable Piza
- Tortilla with vegetables and low fat cheese
- Yogurt, fruit and a tablespoon of wheat germ
- Two slices of bread spread with cream cheese or half-fat or peanut butter.
- Sweet potato and broccoli cooked in the microwave and melted Parmesan cheese
- Sandwich bread, lean meat and vegetable leaves.
- Pancakes with grains and seeds, fruit and yogurt
- Waffles with peanut butter.
How healthy breakfast include that in our daily lives
If you skip breakfast because you think you do not have enough time in the morning, then plan ahead. The night before, and prepare your clothes and everything you'll need the next day, take 10 minutes to prepare what you will eat in the morning. While this is not strictly necessary. Just decide what night breakfast all you have to do is get up the next morning 10 minutes before, not half an hour or an hour, 10 minutes early to enjoy a healthy breakfast every day. Apply the same criteria it applies to your children. If you go to school without breakfast, would not let go right? do likewise.
Do not use the technique of skipping breakfast to save calories. It is proven that it does not work and prepare to overeat later in the day. Most likely you arrive mid-morning desperate for something sweet (which of course is not healthy) and you get to eat lunch for two people, and also choose options that do not have to choose.
Your breakfast, to be healthy does not need to be recharged with sugars and fats.
Your breakfast does not have to steal your time to be healthy.
The basics are what works, and begin leaning on energy, more healthy and more alert and attentive. Not bad for ten minutes less in bed right?