Breakfast is the first meal consumed in the day, whatever time it is eaten. In fact, its name derives from the situation of a long fasting period – usually after a night’s sleep -, so when they wake up they find themselves without any food and break their fast by eating this first meal of the day.
Skipping breakfast is thought to be harmful because it makes you hungrier.However, eating a late breakfast or extending your fasting hours can be very beneficial for metabolism, muscle recovery, and mental clarity.
In this regard, Silvia Migliaccio, nutritionist and professor at the University of Rome, told the Pepe Ribagorda portal in Of things to eat what “Breakfast is essential to resume physical and mental functions, it must be gratifying and provide energy nutrients, especially carbohydrates, preferably complex, which must constitute 70%, but must also contain proteins and a small amount of fat, as well as water, vitamins, mineral salts and antioxidants”.
Experts say that there is no specific time, because some people wake up wanting breakfast immediately, while others need to wait a bit to eat food. The important thing is to dedicate the necessary time and eat a breakfast full of nutrients.
It has been heard, ad nauseam, that breakfast is the most important meal of the day and among the strongest arguments that nutritionists and dietitians wield to recommend it is that it controls weight and slows down some diseases such as diabetes, heart disease and hypoglycemia.
Those who defend this food are supported by studies that observe the benefits of a balanced breakfast on the body. “It is the food we eat after coming from a long fast. The body has to receive the energy substrates, nutrients and vitamins necessary for us to organize ourselves for the rest of the day”, says Claudia Contreras, an expert in clinical nutrition.
Options to eat for breakfast
The nutrition and wellness portal feed highlights that a healthy breakfast does not always have to be a menu of what is traditionally known.
For this, some options are:
- Cooked oatmeal with almonds or dried cranberries.
- Wholemeal Arabic bread stuffed with a hard-boiled egg and a vegetable, such as spinach.
- A whole-grain tortilla filled with vegetables, salsa, and grated low-fat cheese.
- A vegetable smoothie, with water and a tablespoon of wheat germ.
- A whole-grain sandwich with lean meat and low-fat cheese, lettuce, tomato, cucumber, and bell pepper.
In addition, a proper breakfast will help boost brain power. According to Dr. Randall Wright, a neurologist at Houston Methodist and quoted by the media Urgent24the following foods are ideal for memory, improve learning and prevent cognitive decline:
- Monday: avocado egg sandwich or avocado toast on whole wheat bread with berries on the side.
- Tuesday: oatmeal (prepared the night before) with blueberries and walnuts.
- Wednesday: salmon (cooked fresh or leftover from dinner) with cut fruit to accompany.
- Thursday: cottage cheese topped with freshly cut peaches, seeds and nuts.
- Friday: two or three slices of cheese, grapes, almonds, whole wheat crackers, and hard-boiled egg.
- Saturday: Two-egg omelet with a vegetable rainbow of red, green, orange, and yellow bell peppers, onions, and sun-dried tomatoes.
- Sunday: plain Greek yogurt filled with your three favorite fruits and topped with toasted walnuts.