How to prepare an excellent healthy breakfast?

Breakfast is the most important meal of the day, or so they say …

Year after year, generation after generation, our mothers and grandmothers told us ad nauseam to eat something to eat when we woke up.

Recent studies have discredited this claim, as Juan Revenga, a dietitian, nutritionist and biologist, as well as a member of the Spanish Foundation of Dietitians and Nutritionists (FEDN), explains on his blog.

But, despite the myths that circulate about food,  breakfast continues to be essential for proper development and, above all, for a proper healthy lifestyle.

What should our breakfast contain?

The ideal breakfast for our health is a combination of fiber (above all), proteins, Carbohydrates (slow absorption preferable) and healthy fats.

Fruit (and vegetables why not!) must be part of our breakfast YES or YES, either through juices, smoothies or whole pieces, and thus be able to reach the seven servings a day recommended according to the World Health Organization (WHO).

Beyond fruit and vegetables, whole grain carbohydrates, like spelled or rye, nuts and legumes are ideal for the satiating sensation they produce due to their slow absorption, which would cause an appetite control.

Companies that protein in the morning They have been introduced into our diet little by little to stay due to the multitude of studies like this one, which emphasize the redistribution of proteins during the day, that is, It is not about consuming more but consuming them throughout the day.

Although a good slice of ham is coming to mind, it is still a processed meat loaded with salt (classified by the WHO as carcinogenic). The best option is eggs, dairy, canned fish, or nuts.

But … what about fats? Just hearing his name, many start to tremble. What a lot of people don’t know is that THERE ARE healthy fatssee olive oil, avocado or, foods rich in omega 3, such as the salmon.

Healthy and creative ideas to break the routine

There is life beyond bread with tomato and oil. Many people will think that it is impossible to mix a couple of spinach with avocado, but yes, you can, and if it is in a shake, much better.

If you are tired of the classics and you want to bet on something more out of the ordinary, sign up these recipes:

Rye bread toast with avocado, salmon and egg

Ingredients:

• 1 toast of rye flour bread
• ¼ avocado
• 50 gr. smoked salmon
• 1 egg
• Pepper and salt

Preparation:

• Cut the avocado into slices and add it to the bread. Place the salmon on top.
• Next, poach an egg so that the yolk is runny.
• Finally, add the egg on top of the salmon and season with salt and pepper to taste. Clever!

Yogurt bowl with seeds and red berries

Ingredients:

• 1 natural yogurt 0%
• A coffee spoon of chia
• A linen coffee spoon
• 20 gr. blueberries
• A dozen raspberries
• Stevia (optional)

Preparation:

• In a bowl, stir the yogurt to make it creamy and add stevia to sweeten it if you like.
• Then add the seeds and berries, and ¡voilà!