6 Most Recommended Breakfasts For The Diet

Breakfasts are very important in a healthy and balanced diet. However, it is important to prepare options that combine foods of high nutritional value. We share 6 alternatives.

The preparation of healthy breakfasts within the framework of a balanced diet can contribute to our physical and mental well-being. While there is evidence to suggest benefits of fasting, there are also studies that confirm how good it is to have a first meal of high nutritional quality.

For example, research published through the journal Nutrients highlights that having breakfast contributes to obtaining optimal doses of micro and macronutrients. In addition, it optimizes the functions of the metabolism and helps reduce the risk of non-communicable diseases such as cardiovascular diseases, diabetes mellitus and obesity.

However, for it to be that beneficial, it is essential to choose nutritious foods that do not exceed calories and that also provide us with energy. Do you want to know some options? In the following space we share 6. Do not stop trying them at home!

6 most recommended breakfasts for the diet

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

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

Taking this into account, and knowing that you may have no idea what to have for breakfast, in the following space we have prepared 6 delicious options that you may like. Follow the instructions and enjoy them with your family.

1. Breakfast of oats, chia and kiwi

Oatmeal is one of the best foods for diet and breakfast. In fact, recent research published in the journal Nutrients suggests that eating oatmeal for breakfast improves the quality of the diet, as it provides nutrients such as fiber, fat, unsaturated protein, and vitamins and minerals.

The most interesting thing is that it is a very versatile food that is easily combined with other foods, allowing you to enjoy a pleasant flavor. In this case, we suggest combining it with skimmed milk, kiwi and chia seeds.

Ingredients

• 1 medium kiwi.
• 1 cup of skim milk (250 ml).
• 3 tablespoons of rolled oats (45 g).
• 1 tablespoon of chia seeds (15 g).

Process

• Prepare the oatmeal with the skim milk and sprinkle it with the seeds. Accompany everything with the delicious kiwi.

2. Breakfast of egg, spinach and orange juice

Today, the egg is recognized as one of the best foods to prepare nutritious breakfasts. Even a study published in the International Journal of Obesity concluded that eating eggs for breakfast helps improve weight loss. Enjoy them in the following way:

Ingredients

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

Preparation

• Heat the oil in the pan and prepare an omelette with the egg, salt and spinach. Proteins, iron and complex carbohydrates, together with the vitamin C of the orange, will make your breakfast a perfect balance of nutrients.

3. Whole wheat bread, avocado and chia

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

Ingredients

• 2 slices of pineapple.
• 2 slices of melon.
• Almonds (1 handful).
• 1 cup of unsweetened skim yogurt (125 g).
• 1 glass of carrot and apple juice (200 ml).

Process

• Dice the fruits and add them to the yogurt.
• Remember to drink the juice very fresh.

6. Ham and pineapple breakfast

This breakfast stands out for its significant contribution of protein, fiber and antioxidants. Protein, in particular, is a macronutrient that should not be missed at breakfast. Research suggests that it helps prolong feelings of fullness and helps fight overweight.

Ingredients

• 2 slices of cooked ham.
• 2 slices of whole wheat bread.

• 1 glass of pineapple juice (200 ml).
• 1 cup of skim milk (250 ml).

Process

• We couldn’t forget the cooked ham. Combine it with the dietary fiber of whole wheat bread and a glass of pineapple juice.
• Skim milk will provide you with vitamins and minerals.

We have many options for preparing healthy and nutritious breakfasts. It’s all a matter of knowing how to choose foods with high nutritional value instead of processed ones. Go ahead and enjoy them and start your days with more energy.