In a healthy and nutritious breakfast that keeps us fueled and active all morning, yogurt, fruit, and some cereals are essential.
Among the common breakfast food and ingredients, we often find toast, pastries like croissants, coffee, orange juice, or cocoa milk. What do they have in common? They are quick to consume, and their effects disappear even faster.
Use ingredients for breaksfast that help you for having a much better morning
Caffeine, sugars, carbohydrates… these are quick-consumption nutrients. They cause a an energy spike, and soon after we’re back to where we started, feeling sleepy, hungry, and tired. Staying awake by having four cups of coffee a day or avoiding hunger by eating a piece of pastry every couple of hours are not efficient ways to maintain good concentration and productivity in our morning activities.
Make a change for the better in your breakfast. There are foods that can help us to improve our performance without needing for frequent refueling. What we should have in an effective breakfast against the sensation of hunger and aligns with healthy eating habits are nutrients like fiber, proteins, various types of vitamins, and healthy sugars.
What foods contain the nutrients needed for an energetic breakfast?
One of the first changes you can make to your breakfast is with the toast. If it’s an essential part of your morning, we recommend using some type of whole grain or seed bread. White bread has a high content of free sugars and rapidly absorbed carbohydrates, which makes its filling effect disappear quickly —you usually don’t go more than an hour without feeling hungry again—.
Whole grain breads are rich in fiber, which has a lasting filling effect and is an excellent source of energy. It also helps with the absorption of good nutrients and speeds up intestinal transit and the elimination of what the body doesn’t need.
Another fiber-rich food that should be part of your breakfast is a whole oatmeal. And, of course, don’t forget a portion of fruit. Many people consume fruit in the form of juice, which is better than not having any fruit at all. However, many properties are lost when juicing, and the sugar content is of lower quality.
Oranges, with their vitamin content, and bananas, with their potassium, are excellent choices for breakfast. But remember that the best fruit you can have is always the seasonal one.
A bowl of yogurt with everything you need
Yogurt, especially the fat-free or no added sugar varieties, has become a staple for breakfast. It’s the ideal way to get calcium to keep our bones strong and provides us with slow-digesting sugars we need to fuel our energy reserves throughout the day.
To incorporate these foods into your breakfast, a great option is to prepare a bowl where you mix yogurt with oat flakes and pieces of fruit. This way, you’ll have all the nutritional benefits needed for a truly energetic breakfast. You can also add some chia seeds to the mix. Chia Seeeds have actually been one of the great nutritional discoveries in recent years due to their fiber and protein content.