One of the keys to maintaining a healthy weight is to eat a light breakfast every day. Contrary to what many people think, ignoring this first meal is counterproductive, as it increases the feeling of anxiety and slows down the functions of the metabolism.
After a restful night, the body needs to recharge its energy to be able to function in optimal conditions throughout the day. Therefore, instead of taking a simple coffee with cookies, it is essential to maintain a breakfast of high nutritional quality.
This means that it must contain an adequate balance of macronutrients and micronutrients, to reach a total of 25% of the daily calorie intake. Then, the ideal is to design it with organic and less processed foods. Discover other tips.
The best tricks for a light breakfast
Preparing a light breakfast does not have to be synonymous with tasteless or overly restrictive recipes. Although it is suggested to avoid simple sugars, fats, and carbohydrates, it may contain delicious foods such as meats, whole grains, and vegetables.
The best thing is that you do not need too much time to prepare them since it is enough to make a good choice and combination of foods. Here we share some tricks to facilitate it. Keep them in mind!
1. Eat healthy carbohydrates
Healthy or complex carbohydrates are those that come from energy foods such as oats, rye bread or corn flakes. Its consumption does not cause alterations in the levels of glucose in the blood and helps to prolong satiety. You also make protein bread at home.
2. Choose low-fat proteins
Foods of animal origin are a major source of proteins of high biological value; however, due to its fat content, it is best to take them moderately. Instead, you can consume protein from low-fat sources such as nuts, seeds, and legumes.
3. Take low-fat dairy
Whole dairy products are not the best alternative for a light breakfast. However, taking into account that milk, yogurt, and other derivatives provide essential nutrients, its consumption is recommended in “low fat”, “light” or “skim” presentations.
4. Add fruits and vegetables
Much of the breakfast can be made up of lots of fresh fruits and vegetables. This variety of foods is very low in calories and represents an important source of vitamins, minerals, antioxidants, and dietary fiber.
5. Avoid sausages
The sausages are appetizing and always look fresh. The problem is that they are full of saturated fats, chemical additives, and flours that are harmful. Although they are delicious in sandwiches, they should be replaced by healthy meats such as chicken or fish.
6. Make recipes with egg
One of the most delicious ingredients for a light and varied breakfast is the egg. This important source of protein, biotin, and minerals is a good complement to increase the level of energy and improve physical and mental productivity.
7. Prepare liquefied
There are many recipes for fruit and vegetable smoothies that combine very beneficial ingredients for health. Its preparation is a fast and delicious way to enjoy a more complete and nutritious breakfast. You can do them with foods like:
- Oats and quinoa
- Ripe avocado
- Green vegetables
- Almond milk
- Fruits of the forest
- Chia seeds
- Natural yogurt
8. Moderate portions
As we already mentioned, a good breakfast should be the equivalent of 25% of total calories. However, it should be clarified that this does not mean taking excessive portions. To maintain the concept of light breakfast, the dish should be moderate, with what is necessary to be satisfied.
9. Eat it at the same time
Another key to a healthy breakfast is to maintain a regular schedule for consumption. So, the general recommendation is to take it within the first hour after waking up. In addition, it should be eaten calmly, chewing food well.
10. Innovate recipes
The last trick to keep a light breakfast is to learn to innovate the recipes, leaving the traditional. Many people begin to downplay this food because they get tired of eating the same thing every day.
Try to vary it with options like:
- Greek yogurt with nuts and chia seeds
- Turkey sandwich and orange juice.
- Mixed salad with chunks of breast and infusion.
- Pasta and vegetable salad, a portion of wholemeal bread and coffee with milk.
- Whole wheat bread with avocado, boiled egg, and coffee with milk.
- Smoothie of green vegetables, wholemeal biscuits, and egg.
Do you continue to downplay breakfast? Now that you know how to improve it, start enjoying your benefits in the diet. Of course, you can vary it according to your whim, as long as you keep a balance of the nutrients.