3 Perfect Breakfasts For A Balanced Diet

By including these breakfasts in a balanced diet, not only will we not gain weight, but we will get all the nutrients needed to cope with the day with energy.

If we are talking about maintaining a healthy lifestyle, we cannot ignore such an important meal as breakfasts, especially in a balanced diet.

Considered one of the most important parts of our day thanks to the amount of nutrients and vitamins that can contribute to our body, breakfast is known for its versatility and adaptability.

Whether we have a special diet or prefer certain foods for their taste, everyone has a favorite type of breakfast.

Importance of breakfasts in a balanced diet

According to specialist Elisabetta Politi, a graduate of Duke University, when we start our day with a good breakfast, we can get our metabolism going.

“By skipping breakfast, the body remains fasting for 15 or 20 hours, so that the enzymes necessary to metabolize fat and lose weight are not produced,” explains the American nutritionist.

The important thing when choosing a breakfast in a balanced diet is that we can identify which foods are the source of nutrients and vitamins. This way, it will be much easier to satisfy our palate and meet our nutritional needs.

Elements that a balanced breakfast should contain

In order for the first meal of the day to be considered healthy, it is necessary to include a series of balanced elements. Among the fundamentals, we can highlight:

1. Cereals

In order for our body to start the day with the right amount of carbohydrates, nutrients and fiber, it is advisable to include at least one serving of cereals.

In this we do not want to talk about processed ones that have high levels of sugar, but natural ones like oats, wheat or rye.

2. Dairy products for breakfasts

For several decades, nutritionists have emphasized the importance of animal milk.

Among the most recognized are cow’s milk, cheese and yogurt.

3. Fruits

Including a serving of fresh fruit in our breakfast will cause your body to be loaded with lots of energy and vitality earlier in the day.

Remember that by consuming the fruit in portions, and not in smoothies or juice, we can savor its delicious flavor without recharging it with sugars or processed elements.

4. Nuts

In addition to our breakfast, it is advisable to include a small portion of nuts. These will provide the necessary amount of good fats and help maintain the cholesterol level in our body.

Perfect breakfasts to stay healthy

While it is true that your breakfasts will depend on your nutritional needs and your economic reach, you should know that you can maintain a balanced diet with few ingredients, very simply.

Reconstituted oatmeal

Starting the day this way will be one of the best ideas you have had in a long time.

By combining a cereal like oats with a serving of fruit, you will give your body energy and vitality.

Oats help regenerate cells and contain many nutrients.

Ingredients

• 1 cup of almond milk (250 ml)
• 2 cups of oatmeal (210 g)
• ½ tablespoon of flax seed powder (7.5 g)
• Cinnamon (to taste)
• ¼ cup of red fruits (37.5 g)

Preparation

• In a saucepan and over low heat, cook the flaked oats with the almond milk.
• When it’s ready, add the flax and cinnamon. Before serving, include the portion of fruit.

Greek yogurt

Due to the high levels of protein and probiotics in this food, it is highly recommended for healthy eating.

The versatility of its flavor makes both children and adults enjoy its consumption.

• If you want to spice it up, you can also accompany it with a little nuts or natural fruits.
• Thanks to the nutrients that these types of food provide, they will be an injection of health for our body.

Avocado, tomato and cheese toast

Ingredients

• 2 slices of whole grain bread
• 2 tablespoons of balsamic vinegar (30 ml)
• 1 large tomato (or 2 small)
• 1 tablespoon of olive oil (16 g)
• Sea salt and black pepper (to taste)
• 1 cup of low fat cheese (200 g)
• 1 avocado

Preparation

• In the oven at 200 ° C (400 ° F), heat the toast until browned on both sides and set aside.
• Cut the tomatoes into quarters and place them in a glass bowl with olive oil, balsamic vinegar, black pepper, oregano and also sea salt.
• When the mixture is homogeneous, then place it in a suitable container for cooking and browning for about 15 minutes.

Presentation

• For the presentation of our toasts, start by spreading the cheese on it.
• When the tomatoes are ready, then set them aside until they are at room temperature and start building your plate.
• First, place the toast with cheese, then the tomato and on top of the avocado pieces.
• Before eating, also consider seasoning with pepper and salt.