Healthy Breakfast
Breakfast is considered by many experts to be the most important meal of the day due to a number of reasons. First of all, after a long period of fasting while we sleep, breakfast provides the first foods we eat in the day, which is crucial for our body and mind.
Benefits
​During the morning is when our body has greater activity and energy expenditure, so we need a good dose of nutrients to start the day with energy and strength. By consuming a healthy breakfast, we are providing our body with the necessary nutrients for our metabolism to stay active and function properly.
One of the most important benefits of breakfast is that it helps balance blood sugar levels. When we go many hours without eating, our blood glucose levels can drop, which can lead to fatigue and weakness. By eating a healthy and balanced breakfast, we are ensuring that our blood sugar levels remain stable throughout the day.
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In addition, breakfast can also promote heart health by lowering cholesterol and triglyceride levels in the blood. It can also stimulate the brain by providing the nutrients necessary for the proper functioning of the nervous system.
Advantages and disadvantages
There are multiple benefits for children and adolescents who eat a proper breakfast. In physical terms, it has been shown that young people who eat breakfast have a higher physical performance in sports and recreational activities.
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​A balanced breakfast can also help improve intellectual performance, which is especially important for students in their formative stage.
On the other hand, people who skip breakfast have a higher chance of developing obesity. This is because, when undergoing prolonged fasting, the body accumulates the first meal it receives as a reserve of energy in the form of fat. Therefore, skipping breakfast can not only have a negative impact on body weight, but also on overall health.
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However, it's not just about having anything at breakfast, but making sure that the necessary nutrients are ingested. An optimal breakfast should provide between 20 and 24% of the recommended daily calories and contain an adequate amount of vitamins, minerals, carbohydrates and fats. In this way, an adequate intake of essential nutrients for the body is ensured.
What should an ideal breakfast contain
A complete and balanced breakfast should include a variety of foods that provide essential nutrients for the body. For example, whole-grain bread and cereals that contain fiber and carbohydrates to provide energy and vitamins and minerals. Low-fat dairy is an excellent source of protein, calcium and vitamins. Fruits are rich in water, vitamins, minerals and fiber.
Finally, we can not forget to include protein foods, which provide us with proteins, healthy fats, vitamins and minerals to complete an ideal breakfast.