6 Most Recommended Breakfasts For The Diet

Preparing healthy breakfasts considering a balanced diet can contribute to our physical and mental well-being. Although there is evidence that indicates the benefits of fasting, there are also studies that confirm the positive points that the first meal of the day is of high nutritional quality.

For example, a survey published in Nutrients magazine highlights that eating breakfast contributes to obtaining optimal doses of micro and macronutrients. In addition, it optimizes metabolism functions and helps reduce the risk of non-communicable diseases such as cardiovascular disease, diabetes mellitus and obesity.

However, for it to be as beneficial, it ‘s critical to choose nutritious foods that don’t exceed calories and, in addition, provide us with energy. Do you want to know some options? Next, we’ll share 6 of them. Don’t stop experimenting at home!

6 most recommended breakfasts for the diet

The Mayo Clinic, through one of its publications, highlights that a good breakfast is “the opportunity to start the day with a healthy and nutritious meal” . However, for this to be so, you must include nutrient sources such as:

• Whole grains.
• Lean protein.
• Fruits and vegetables.
• Low-fat dairy products.

Taking this into consideration, and knowing that you may have no idea what to eat for breakfast, in the space below we have prepared 6 delicious options that you might like. Follow the instructions and have fun with your family.

Oats are one of the best foods for food and breakfast. In fact, recent research published in Nutrients magazine suggests that eating oatmeal for breakfast improves the quality of your diet by providing nutrients such as fiber, fat, unsaturated proteins, vitamins and minerals.

The most interesting thing is that it is a very versatile food that can be easily combined with other foods, allowing for a pleasant taste. In this case, we suggest combining it with skim milk, kiwi seeds and chia.

• 1 medium kiwi.
• 1 cup of skimmed milk (250 ml).
• 3 tablespoons of oat flakes (45 g).
• 1 tablespoon of chia seeds (15 g).

Procedure

• Mix the oats with the skimmed milk and add the seeds. Accompany everything with the delicious kiwi.

Today, eggs are recognized as one of the best foods for preparing nutritious breakfasts. A study published in the International Journal of Obesity concluded that eating eggs for breakfast helps improve weight loss. You can taste them in the following way:

• 1 whole egg.
• 2 cups of spinach (60 g).
• 2 slices of whole grain bread.
• 1 teaspoon of vegetable oil (5 g).
• 1 glass of orange juice (200 ml).

• Heat the oil in the skillet and prepare an omelet with egg, salt and spinach. Protein, iron and complex carbohydrates, along with vitamin C from oranges, will make your breakfast a perfect balance of nutrients.

Eaten in moderate portions, wholegrain bread is a food that has a place in the diet and breakfast. Research published in the British Medical Journal suggests that these whole grain sources help reduce the risk of cardiovascular disease and other conditions.

In this case, in order not to harm the concept of a healthy breakfast, we combined it with egg, avocado, chia seeds and skim milk. Without a doubt, a great option to satisfy yourself with no regrets.

• 1 boiled egg.
• ⅓ of avocado (50 g).
• 2 slices of whole grain bread.
• 1 American cup of skim milk (150 ml).
• 1 tablespoon of chia seeds (15 g).

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• Add the chia seeds and cover with the other slice of bread.
• Accompany your healthy sandwich with some skim milk. Avocados provide healthy fatty acids and lots of energy.

We’ve already talked about how good it is to include oats for breakfast. Therefore, we share another option that, in addition to oats, provides the benefits of fruits such as bananas and strawberries.

• 1 cup of strawberries (140 g).
• ¼ of ripe banana (50 g).
• 1 and ½ cup of skimmed milk (300 ml).
• 3 tablespoons of oat flakes (45 g).
• 1 teaspoon of vanilla extract (5 ml).

One of the quickest and most nutritious breakfasts we can prepare is a mixture of yogurt and fruit. Research published in the medical journal Advances in Nutrition found that combining yogurt with fruit increases energy level, improves digestive health, contributes to a healthy weight and reduces the risk of disease.

• 2 slices of pineapple.
• 2 slices of melon.
• Almonds (1 handful).
• 1 cup low-fat, unsweetened yogurt (200 g).
• 1 glass of carrot and apple juice (200 ml).

Procedure

• Cut fruit into cubes and mix with yogurt.
• Remember to drink the juice very fresh.

This breakfast stands out for its significant contribution in protein, fiber and antioxidants. Protein, in particular, is a macronutrient that should not be forgotten for breakfast. Research suggests that it helps prolong the feeling of fullness and helps fight excess weight.

• 2 slices of cooked ham.
• 2 slices of whole grain bread.
• 1 cup of pineapple juice (200 ml).
• 1 cup of skimmed milk (250 ml).

Procedure

• We couldn’t forget the cooked ham. Combine it with the dietary fiber of whole grain bread and a glass of pineapple juice.
• Skimmed milk provides vitamins and minerals.

We have many options for preparing healthy and nutritious breakfasts. It’s all about choosing foods with high nutritional value over processed ones. Go ahead, enjoy and start your days with more energy.