Mornings can be hectic times, especially if we have to prepare to study, work or do some important activity, so on many occasions we start the day without eat breakfast. However, it is very important to start our morning with the necessary nutrients to give us the energy we need and stay healthy.
“Breakfast, as its name implies, is to break the fast created during the approximate eight hours of rest, between dinner and the first meal in the morning. This should contribute between 20% – 25% of the total daily energy required of an adult. However, the current pace of life, which often involves lack of time, has led a large number of people to skip breakfast or choose inappropriate foods and opt, for example, for processed and ultra-processed products “, explains Aracelly Bravo, a nutritionist at the Daniel Alcides Carrión Institute.
To help us eat better, the specialist offers us three quick and simple breakfast options to start our day correctly:
1. A glass of plain yogurt, preferably unsweetened, with two tablespoons of oatmeal or granola. In addition, a whole wheat bread (30 gr) with shredded chicken and celery (25 gr) and a handful of blueberries or aguaymantos, to complete.
2. A cup of quinoa with milk (250 cc) and a bread (30 gr) accompanied by a boiled egg drizzled with a splash of olive oil or Sacha Inchi. Also, a slice of papaya in pieces.
3. A cup of milk with seven-grain flour, and a portion of corn (1/2 cup) with fresh cheese (30 gr). Also, to complete, a serving of nuts such as peanuts, pecans, almonds, etc.
The specialist points out that breakfast should be made up of foods that are a source of carbohydrates, proteins, fats, vitamins, minerals and fibers. “To be healthy we must prioritize the consumption of foods that are a source of complex carbohydrates, such as cereals, proteins of high biological value, such as dairy and eggs that provide us with essential amino acids, and fats that contribute energy and the absorption of vitamins like A and D ”, advise.
Finally, Bravo explained that skipping breakfast can cause our body to believe that it is not going to consume food in the short term or in the following hours, so when we finally eat it will store fat (reserve), and if this becomes a habit we will have a slow metabolism and we will lack energy; which decreases our productivity and can also interfere with our learning, for example.