Four foods that should be essential in any breakfast

Surely more than once you have heard that the breakfast It is the most important meal of the day and, therefore, we should not do without it.

The truth is that it is one of the fundamental intakes, since, after the hours of fasting that we do during the night, breakfast provides us with the energy and nutrients needed to start the day.

In addition, having a healthy and balanced breakfast is favorable for maintaining an adequate weight, improving physical and intellectual performance and enjoying good health.

From the Spanish Federation of Nutrition (FEN) they explain that new lifestyles lead many people to skip breakfast or have a poorly nutritional breakfast. According to these experts, on many occasions this can be a “error”, since we will arrive at the next meal with more hunger and we will ingest many more calories.

For this reason, they remember that a good breakfast should cover between 20 and 25% of the daily energy needs.

In this way, if a person requires 1800 kcal/day to stay healthy, in the morning they should eat about 400 calories

What ingredients should make up a good breakfast?

The FEN reminds that a healthy breakfast “must be varied, complete, balanced and satisfying”.

Likewise, its president insists that “there is no ideal breakfast, but there are many combinations that have to be adapted to personal needs and circumstances, as well as geographical and cultural ones.”

However, experts remind that breakfast should include at least four food groups. In the first place, a food from the group of cereals (preferably whole/whole). In this case, it can be healthy to eat between 20 and 40 grams of cereals, between 40 and 80 grams of bread or between 30 and 70 grams of cookies.

Therefore, it is advisable to take milk or a milk product, like between 200 or 250 ml of milk, 125 or 250 grams of yogurt or 80-120 grams of fresh cheese.

Also, it is necessary to consume fruitpreferably whole, although you can also take 150 ml of juice without sugar.

Lastly, in the fourth group would be found accessories such as virgin olive oil, some vegetables, nuts and protein foods, such as eggs, ham, salmon and legumes.

Is it good to include legumes in breakfast?

consumption of vegetables at breakfast it is not so integrated in Spain, although in other countries it is very common. However, in recent years it has increased.

From the FEN they remember that including legumes in breakfast “is an opportunity to increase this number of weekly servings and improve nutritional content of the first meal of the day, which should be as complete as possible”.

In their Nutritional Declaration, these experts remind us that legumes are low in fat and provide us with proteins, complex carbohydrates, fiber, minerals, vitamins of group B and E and different bioactive compounds.

Legumes promote a healthy and sustainable diet and they have potentially beneficial effects in the prevention and treatment of cardiovascular diseases, diabetes or cancer, so they should be consumed between 3 and 4 times each week, they explain from the FEN.


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