The first meal of the day, breakfast, may contain healthy sources of carbohydrates to provide the body with energy, fats, and dietary fiber that help to give a feeling of satiety, and should also contain protein, as it contributes to building and maintaining muscle.
Although there are many varieties of breakfast that provide the body with nutrients, in return they contain a large number of calories, for example, a breakfast consisting of eggs, processed meats, and toast may contain 500 calories or more, as well as breakfast consisting of oats, or breakfast cereals made from whole grains, avocados, and toast contains high calories as well, so it is necessary to look at the amounts eaten The food rations consumed at breakfast even if the food is healthy, it is also recommended to have little fat, refined sugars, and calories.
Here are the main nutrients for a healthy breakfast ideas:
Such as; whole grain bread or brown bread, breakfast cereals made from whole grains, homemade cakes, oats, and others.
These include eggs, legumes, low-fat meats, and nuts.
Labneh is also well protein-rich and low in calories.
Chickpeas are legumes, beans are a good source of protein and dietary fiber.
Low-fat milk products:
Among them; are milk, low-sugar yogurt, and low-fat cheese, such as cottage cheese.
For example, frozen or fresh fruits, natural juices free of added sugar, and scrambled or smoothie juice that contains vegetables and fruits, but it is preferable to eat whole vegetables and fruits instead of their juices.
Tips for a healthy breakfast The following points are explained by some tips for getting a healthy breakfast:
Avoid fried foods and vegetables for breakfast:
They are rich in fat, calories, and sometimes salts, for example, fried foods may increase the risk of obesity, high blood pressure, and cholesterol, all of which are risk factors that may contribute to many chronic diseases.
Avoid processed meats: as they contain fats and salts in large quantities.
Reduce the size of servings for those who do not want to have breakfast in the morning:
Healthy Breakfast can be eaten late, as the timing of breakfast is very flexible and does not need to be eaten immediately after waking up from sleep, and it is recommended to leave a certain time between meals, which reduces the feeling of hunger or eating quickly and in large quantities of food exceeding the need.
It should be noted that the amount of breakfast may be small, such as; eating bananas with peanut butter only, yogurt with fresh fruits, or making scrambled juice using fresh vegetables and fruits, and some seeds can be added, such as; chia seeds, flax seeds, dietary fiber, or sources of omega-3s.
Prepare breakfast from the night before: Breakfast can be prepared the night before and heated as needed to take it quickly the next day in case you can’t eat it at home.
The importance of breakfast:
Healthy Breakfast is the most important meal during the day, as it is the first meal consumed after stopping eating, or fasting during the night and sleep, and helps to stimulate metabolic processes within the body, and it is worth noting that the foods eaten for breakfast should be available at home and their prices are affordable and should contain important nutritional components that provide the body with the energy it needs to perform daily activities, while also taking care to introduce healthy foods.