Hello everyone, welcome back to Adoración Linares' blog. In this article, we'll learn how to have a quick and healthy breakfast. Breakfast is the first meal of the day, so it's important to choose the right foods.
A healthy breakfast should include all the components of a healthy diet: carbohydrates, proteins, fiber, vitamins and minerals.
The lack of time in our daily routine sometimes prevents us from preparing a healthy breakfast. However, as we will see below, a lack of time is not incompatible with preparing a breakfast that helps us maintain a healthy body.
Factors to consider when choosing our breakfast
- Avoid ultra-processed foods. Foods that undergo changes from their original, natural form lose their beneficial properties and acquire others (preservatives, sugars, colorings, etc.) that offer no health benefits. Furthermore, due to their processing and the added seasonings, these foods are high in calories, but not of good quality, so we won't feel satisfied.
- Include protein in your breakfast. Protein is essential at breakfast because it's during this time that our body converts food into energy. Therefore, consuming protein at breakfast will minimize your appetite, speed up your metabolism, and prevent fat storage.
- Include fruit, preferably seasonal. Fruit is not usually a part of breakfast. However, its properties are very appealing and beneficial at this time of day.
- Choose healthy fats. We are fortunate to have access to the best extra virgin olive oil in the world. But we can also combine it with other foods such as nuts (raw nuts are best), avocado, or salmon, for example. All foods should be part of our diet to create a rich and balanced diet, but we need to know which ones are truly beneficial.
How to have a quick and healthy breakfast
Whole grains
The Cereals are a tasty alternative, A quick and healthy option that we can include in our breakfast. The selection of cereals is crucial for it to be effective and recommended in our diet.
In our choices, we definitely ruled out sugary cereals. At the supermarket and any health food store, we can find oat flakes, spelt, quinoa, rye, etc., to which we can add dairy or plant-based milk and berries to sweeten the breakfast and make it even tastier.
Toast
It's a very traditional option, but we won't use some of the most common and recurring elements because they're not interesting in our diet.
Today we can find a wide selection of breads in artisan bakeries, made from different types of whole wheat such as spelt and other types of cereals such as rye to enjoy their exceptional properties.
For example, rye bread is exceptionally rich in nutrients; a 100g serving can provide up to 181% of the daily requirement for iron and 111% of the daily requirement for magnesium. It also contains phosphorus, calcium, selenium, and zinc.
Regarding its vitamin content, this bread made with rye flour contains B1, B2, B3, and E. It is also a cereal rich in fiber, which provides a strong laxative effect.
From a nutritional point of view, rye provides 408 kcal, 14.8 grams of protein, 79.8 grams of carbohydrates and 2.5 grams of fat.
It is worth mentioning that its proteins (9%) contain lysine, an amino acid that is deficient in cereals, which increases their biological value.
I recommend avoiding white bread, butter, jams, pâtés, etc. Our toast should be made with wholemeal, spelt, or rye bread, and to accompany it, we suggest olive oil, avocado, hard-boiled egg, and other cured meats such as Serrano ham, York ham, or turkey breast.
Natural yogurt and forest fruits
We can complement our healthy breakfast with yogurt and berries. Very easy to prepare and very healthy.
Yogurt offers some very important health benefits (which we will discuss in detail in a future post), as it is easier to digest than milk, and also promotes intestinal transit.
As a source of protein, we can count on all its benefits related to improving satiety and reducing hunger. It also contains Vitamins and minerals, necessary for a healthy diet.
Berries have a similar effect to yogurt. They are a source of flavonoids and antioxidants that help our bodies fight free radicals.
Natural fruit smoothies
For a quick and healthy breakfast, we have smoothies, which are very versatile and in which we can include countless fruits and vegetables that complement and enrich each other.
They are an excellent source of calcium thanks to the milk. In addition, the fruit provides vitamins, minerals, and fiber.
If you don't consume dairy products, we can substitute milk with other plant-based products such as almond milk or soy or oat drinks.
These types of drinks have less fat than milk, although they also have lower amounts of micronutrients such as calcium, folic acid or carotenes.
As for natural fruits, they act as powerful cleansers for our bodies, offer antioxidant benefits, and help strengthen our digestive and immune systems. It is always recommended, whenever possible, to consume seasonal fruit, which is more nutritious, tastier, and also cheaper.
Conclusions
All these ideas for quick and healthy breakfasts are useful and offer great benefits for maintaining a rich and healthy diet. Time is no longer an obstacle. Our diet is very important and will directly affect our physical and mental health.
Keep in mind that, although the foods mentioned are generally recommended for anyone's breakfast, the best way to have a healthy diet tailored specifically to you is by seeking advice from experts, from nutritionists.
I hope this article on how to have a quick and healthy breakfast has been helpful. For more information, please feel free to contact me. Best regards, and see you soon on Adoración Linares' blog.
