Skipping breakfast means more nutrient deficiencies, it’s scientifically proven! And as we all know, it is the most important meal of the day. So it is especially important to pay close attention to it and be well informed about the foods good for health that should be present on our table in the morning. But what exactly is a balanced and healthy breakfast? So, don’t give up, because we reveal all the information you need to start the day with full energy + some healthy recipes.
What exactly is a healthy and balanced breakfast?
Whether due to lack of appetite or lack of time, breakfast is often skipped or taken on the go. A bad idea, since this practice affects human health by increasing the risk of overweight/obesity and other dangerous conditions for the body. Here’s why, it’s always important to eat in the morning, but you still have to be careful about what you put on your plate. In this context, it is better to focus on a healthy and balanced breakfast. But what exactly does it contain?
Let’s first clarify that the purpose of breakfast is to give us enough energy to have a good morning, last until noon and avoid snacking. A balanced breakfast promotes seasonal fruits and contains a variety of foods. So you can switch them as you see fit or take one for the week and the other for the weekend. So what food to add?
A healthy breakfast that compliments a balanced diet includes first a sugar-free beverage such as coffee or tea. This is followed by protein-rich foods such as cheese, eggs or soy yogurt. Then, it is all about seasonal fruits and here, several options are available for you. For example, for the current season, we are stocking kiwi, oranges and grapefruit, but we are also thinking about bananas. Finally, the end product must contain carbohydrates such as rusks, cereal flakes, etc.
Attention: Before buying cereals, always check their composition on the packaging, as some are packed with sugar or have a high glycemic index.
Balanced Breakfast Ideas: Our 3 Recipes That Will Keep You Going Till Noon
Did you know that there is a connection between a hearty breakfast and weight loss? The correlation has been demonstrated by a scientific study and you can learn more by clicking the pink link above. It also helps prevent obesity. But to be successful it is important to combine the right foods. So, need to prepare some healthy and easy recipes? We give you three!
Greek yogurt with granola and frozen berries
Quick and easy to make, this recipe is packed with nutrients to keep you going until noon. Greek yogurt is an excellent source of protein while granola provides a delicious flavor. As for frozen berries, they are especially dense in antioxidants. We recommend that you make this breakfast the night before to save time. Also consider making a healthy homemade granola for a regret-free treat and avoid commercial products that are often high in sugar.
Greek yogurt and almond butter
What is the ideal breakfast? Which fills you up and gives you the energy to survive until the next meal. So, to prepare it, first get the following ingredients:
- About 1 cup of Greek yogurt
- 1/4 cup rolled oats
- 1/3 cup almond butter
- 1 tablespoon chia seeds
- a banana
On the preparation side, all you have to do is mix all the ingredients, preferably the day before, and refrigerate overnight. Here, almond butter and chia seeds will provide healthy fats for more satiety, while Greek yogurt will provide up to 20 grams of protein.
There’s nothing like a protein smoothie to start the day! But what ingredients to use to stay full until noon? We reply you immediately:
- 1 tablespoon almond butter
- a banana
- 1/4 cup acai berries
- A few tablespoons of pumpkin seeds
- 230 ml of water
- 1/4 cup ice cubes
You probably already know the preparation method: put all the ingredients in the blender and mix until homogeneous. In this regard, we invite you to try one of our 20 breakfast smoothie recipes.
What is a balanced breakfast to lose weight?
What exactly is a balanced breakfast for weight loss? So, there are several options available to you, but the main thing is to favor proteins and fibers. Here is a summary of foods you can eat in the morning to lose weight:
- Rolled oats made with skim milk and topped with bananas or other fruit.
- Cereals are rich in fiber and low in fat and sugar. Prepare with natural yogurt, skimmed milk and fruit.
- Healthy sandwiches made with two slices of wholemeal bread, two slices of lean bacon or turkey bacon, tomato, lettuce and light mayonnaise.
- Omelet made from two eggs, mushrooms, peppers and herbs served with a slice of toast.