How important is breakfast?
We have all heard, and studies continue to back the claim that "breakfast is the most important meal of the day." Breakfast is an opportunity to start each day with a nutritious energy for your body and your mind. It also lays the foundation for long-term health benefits.
calories According to the American Dietetic Association, your body is still burning while you sleep, which is why you can wake up feeling hungry. After 8 to 12 hours without a meal or snack, you need to break the fast by literally wake up your stomach. Breakfast is the first chance the body has to refuel its glucose levels, which is the main source of energy for your body.
A healthy breakfast, not only improves your concentration and problem solving, but it also helps in weight loss and weight management. The breakfast that contains protein and some fiber helps reduce your hunger and prevent overeating later in the day. When you eat a healthy breakfast, you are more likely to maintain a healthy weight and have lower cholesterol, which can reduce your risk of heart disease.
In order to get the most health benefits them, your breakfast should include fruits, vegetables, whole grains, low fat dairy products or fat and lean protein. These food groups provide a nutritious combination of complex carbohydrates, fiber, protein and a small amount of fat that can leave you feeling full for hours. Avoid sugary cereals, syrups, pastries and white bread. If you want juice, choose 100 percent juice beverages without added sugar.
Try to choose one or two options for each of the above food groups to complete a good breakfast. Some choices of healthy breakfasts include:
- Veggie omelet with a bran muffin and a piece of fruit
- whole grain English muffin with low-fat cheese, scrambled egg, and a slice of tomato
- Smoothie made with 1 frozen banana, low fat milk, and whey or powdered rice protein
- Salmon on multigrain toast with cheese, light cream and a piece of fruit
- whole grain cereal with fresh fruit and low-fat milk
- oats or quinoa flakes with low-fat milk, raisins and nuts and a glass of orange juice
- together -wheat pita stuffed with sliced hard-cooked eggs and a banana
- of whole grain bread with almond butter ½ grapefruit with cottage cheese
If you choose to eat cereal with low fat milk or grab a handful of grain to eat all dry on the run, remember that all the cereals are created equal; Read the label of nutrition and ingredient list. A serving size is generally 3/4 cup to 1 cup. Two key elements to assess are the fiber and sugar. Choose cereals with at least 3 grams of fiber per serving, but preferably 5 grams per serving or more. Also try to choose cereals that have 13 grams or less of sugar per serving. If you count calories, pick up the grain with less than 0 calories per serving.
Your morning meal does not have to take much time to be healthy. Decide what you will eat for breakfast the day before, and if necessary, get up 10 minutes earlier to enjoy
Sources :. American Dietetic Association, the Mayo Clinic, Johns Hopkins Medicine, LifeWork Strategies, and Washington and GroveAdventistHospitals Shady. For more information, consult your doctor.
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