Perfect breakfast: discover 3 tips for a healthier breakfast

Everyone already knows: Breakfast is the most important meal of the day. And according to nutritionist Dr. Nataniel Viuniski, skipping the first meal of the day can affect cognitive performance and also impair memory and attention. Therefore, it is essential to prioritize a perfect breakfast to ensure a good day.

Also, breakfast is the first source of energy after the body has gone hours without receiving food. Therefore, the habit of having breakfast is still tied to aa lower risk of heart disease, according to the study published in the Journal of Nutrition. This is because the meal helps in satiety, contributing to weight control, provided it has an adequate combination of foods.

3 tips for a perfect breakfast

1. Combine foods from each group

A perfect and complete breakfast should contain foods capable of offering the three macronutrients: proteins, carbohydrates and fatsS. After all, each of them has specific functions and benefits for the body:

What are the benefits of carbohydrates?

For example, carbohydrates are essential for generating energy. Furthermore, these foods can be rich in fiber, as in the case of fruit, wholemeal bread and cereals, which help the intestines function properly.

Don’t forget the proteins for a perfect breakfast!

Protein is essential for satiety and for maintaining muscle mass. So opt for proteins of animal origin, present in eggs, milk and derivatives; as vegetable, such as soy protein.

Not even fats can be excluded from the menu!

At first, thinking about “fat” can have a negative connotation. However, the consumption of this macronutrient is essential, as they are hormonal precursors and directly influence the absorption of some types of vitamins.

On the other hand, it is important to remember that there are “good” and “bad” fats, which must be consumed at different frequencies during a balanced diet. In this way, favor foods such as olive oil, flaxseed, chia, avocado, fish and oilseeds (Brazil nuts, walnuts, almonds), which are excellent sources of “good” fats.

2. Exchange Nutrients!

Vitamins and minerals are essential micronutrients for proper functioning of the body and immunity. Therefore, consider whether you can increase your consumption with fortified foods or foods that naturally have more of these elements.

“In addition to fruits and vegetables, vitamins and minerals can be obtained through food supplements and partial meal replacement shakes of recognized brands, practical to prepare and provide nutrients in balanced quantities, according to the strict rules of the National Health Surveillance Agency (Anvisa )”, comments Dr. Viuniski.

3. Stick to a planning routine

A successful balanced diet is directly linked to a healthy routine. That is, establishing specific and regular times for meals and other activities, including sleep and physical activity, helps the body establish a rhythm for the functions it performs during the day, the circadian cycle.

Also, when meals are irregular, the functioning of the body is compromised. Thus, there is an impact on the circadian cycle that is directly related to weight gain, obesity and low immunity, concludes the nutritionist.

Collaboration: Nataniel Viuniski, nutrologist, slimming and weight control specialist and member of the Nutritional Affairs Council of Herbalife Nutrition do Brasil.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.