Four ideas to include oatmeal in your breakfast and enjoy this cereal

not worth with eat breakfast anything. They have repeated it to us many times and from a very young age: the first meal of the day has to be varied, complete and balanced. But haste is a bad adviser and we rarely fulfill this purpose.

According to the Spanish Nutrition Foundation (FEN), breakfast should include at least three main food groups: a food from the group of cereals (preferably whole/integral), milk or a milk product and a fruit (preferably whole). Including these three food groups at breakfast helps to cover the consumption recommendations for each one of them and their consumption separately is associated with better eating patterns.

In addition, some experts recommend supplementing with a fourth group, which includes virgin olive oil, vegetables, nuts or protein foods. The reason is that the combination provides fiber or protein, among others.

Cereals at breakfast

If we look at the first group, Spanish nutritionists recommend including some type of cereal. Without a doubt, oatmeal has become one of the most popular.

The oatmeal It has been consumed as food since ancient times. According to Spanish nutritionists, it is classified as a whole grain cereal with an energy value of 361 kcal per 100 grams. It is a low-cost source of protein and has a high fiber content. Compared to other cereals, it has a lower carbohydrate content than the rest and a higher lipid content.

As for micronutrients, oats have a high content of iron, magnesium, zinc, phosphorus, thiamin (vitamin B1), vitamin B6 and folate, as well as being a source of potassium and vitamin E.

Any time is a good time to eat oatmeal. It is a versatile food that can be prepared in many ways, some more sophisticated than others. In addition, it can be easily transported. For example, in bar format.

Four ideas to include oatmeal in your breakfast

Breakfast is a good opportunity to include food groups that should not be missing from our diet. Oatmeal is one of them. This cereal offers different preparation possibilities, as proposed by the FEN:

  • raw. A good idea is to prepare it the night before. These specialists explain that the first thing is to place three tablespoons of oatmeal in flakes in a bowl. Then the milk is added. Cover and put in the fridge. The next day, some milk or dried fruit is added.
  • On Pancakes. This preparation is for those who have a little more time. According to the FEN, we mix one egg, two egg whites, three tablespoons of oatmeal flakes or oatmeal, one tablespoon of chia seeds or flaxseed, one third of milk, cinnamon, sugar or sweetener and vanilla to taste. Then, to the pan with a little oil. And ready.
  • smoothie. It won’t take too long either. This is the recipe that FEN gives: mix half a banana, a cup of milk, three tablespoons of oatmeal, ten almonds and ice to taste. We liquefy. And ready.
  • On bars. If we don’t have time, you can always pull the fast option. Granola-based bars are products that we can find in almost any supermarket.

read also

Editorial Vidae

read also

Rachel Saez

Does skipping breakfast make us gain weight?  These are some of the myths

read also

Rachel Saez