What is a healthy breakfast in the morning.The first meal of the day, which is breakfast, may contain healthy sources of carbohydrates to provide the body with energy, and fats and dietary fibers that help provide a feeling of satiety, and should contain protein; Because it contributes to the building and maintenance of muscles.Although there are many types of breakfast that provide the body with nutrients, in turn, they contain a large amount of calories, for example a breakfast that consists of eggs, processed meat and bread may contain toasted bread contains 500 calories or more, as well as a breakfast that consists of oats, or cereals breakfast made from whole grains,And avocados and toasted bread contain high calories, so you have to look at the amounts consumed and the portions of food consumed at breakfast, even if the food is healthy, and it is also recommended that it be low in fats, refined sugars, and calories.
Tips for a healthy breakfast
Breakfast is the most important meal of the day, as it is the first meal consumed after stopping eating, or fasting during the night and sleep, and helps stimulate the body's metabolism, [9] it is worth noting that the foods eaten for breakfast should be available at home and their prices within reach, and it should contain the The important nutrients that provide the body with the energy it needs to carry out daily activities, while making sure to combine healthy food.
- Preparing breakfast the night before: you can prepare breakfast the night before and heat it as needed and take it quickly the next day in case you are unable to eat it at home.
- Avoid fried foods and vegetables for breakfast: they are rich in fats, calories, and sometimes salt, for example.
- Fried foods may increase the risk of obesity, high blood pressure, and cholesterol, all risk factors that may contribute to many chronic diseases.
- Avoid processed meat: it contains fats and salts in quantities.
- Reducing the size of portions for those who do not want breakfast: breakfast can be eaten late, since the timing of breakfast is very flexible and it is not necessary to eat it immediately after waking up from sleep, and it is recommended to leave a certain time between meals, which reduces the feeling of hunger or eating quickly and in a larger amount of food than necessary .
Like the other meals of the day, it is recommended that breakfast contain all the different food groups such as grains, preferably at least half of whole grains, in addition to fruits and vegetables and proteins such as eggs, nuts and seeds, and dairy products such as milk, cheese and yogurt, preferably low-fat or fat-free. 1] Here are some examples of foods you can eat for breakfast
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