I always talk to you about the importance of incorporate breakfast as a habit because it breaks the night fast and gives us the energy to start the different activities of the day.
In addition, among other benefits, it prevents overweight and some quite complicated diseases.
Surely you are bored of the classic toast with cheese and jam every day. That’s why I started looking, a little creatively, and today I brought you some recommendations of different and very nutritious toasts.
Four novelty toasts
1-Tomato and avocado
To the first option of toast we are going to add spreadable cheese, tomato and avocado pieces. I always recommend that you choose wholemeal bread because it will have a greater amount of fiber and this will give you a lot of more satiety and then you’re going to eat a little less.
In addition, with the avocado you will obtain fatty acids that are protectors of the heart and arteries, antioxidants together with the tomato and a lot of vitamin C.
2-Avocado and egg
Option number two will also take a bit of avocado, but in this case we are going to step on it and we are going to spread it, add a little bit of Pepper and above we are going to do a kind of scrambled egg. this is toast for those days when you need a lot of energy for a longer time because with the fiber of the bread plus the proteins of the egg you will feel full for several hours.
3-Peanut butter and fruit
As a third option, always with wholemeal bread, we’re going to put some peanut butter on it to vary everything that is the dulce de leche, the jam and the spreadable cheese that we always use.
Be careful because peanut butter is fashionable! It’s good It has a good fat profile, but it is also quite caloric, so don’t go overboard with the portion and up you can put fruit. TO I love it with banana and some blueberries or a piece of peach and any fruit that you have in the fridge will be amazing.
4-Cheese, tomato and basil
The fourth option is ideal for a snack when you get home very hungry because it is toasted, we are going to put enough spreadable cheese, cream cheese, if it is light better because it will have a reduced amount of saturated fat and we will cut tomato into thin slices and basil on top. It is a kind of caprese toast that goes very well with an infusionforever sugarfree, a mate, a coffee with milk or a refreshing drink.
As I mentioned, these are options especially for breakfast. There is a lot of quality scientific evidence that shows that skipping breakfast can make us more hungry and we need to compensate for that energy that we do not consume during lunch. Instead, people who eat breakfast end up spending more energy at the end of the day than those who don’t.
As to children, we know they need that breakfast to improve academic performance and memory and get more room for attention during the day. Children who eat breakfast daily are less likely to develop obesity than those who eat breakfast occasionally, as they will eat better during the day.
Is it better to have breakfast with more protein? The nutritional quality of that breakfast is very important, because it is precisely those nutrients that will function as the first fuel of the day. If we talk about proteins, they are very beneficial because our body has a lot of work to digest them, therefore, they remain longer in the stomach, giving us greater satiety.
It has been shown that breakfasts with the highest amount of protein they favor reduced appetite, better weight control, less energy intake during the day and less accumulation of body fat.
Romina Pereiro has a degree in Nutrition (MN 7722)
Editing: Rocio Klipphan. Production: Gastón Taylor and Alejandro Beltrame. Producer: Macarena Sanchez