Healthier breakfast option –

During the night, our body goes for a long period of time without receiving food, even though it continues to work to maintain its basic functions. In this sense, breakfast is responsible for providing energy for the first tasks of the day and, therefore, is considered the most important meal.

“Skipping the first meal of the day can affect cognitive performance, impair memory and attention,” says nutritionist Nataniel Viuniski, specialist in weight loss and weight control and member of the Council for Nutritional Affairs at Herbalife Nutrition do Brasil.

A study published in the Revista de Nutrição points out that the habit of eating when getting out of bed is associated with a lower risk of heart disease, as it helps with satiety and contributes to weight control.

However, it should be noted that these benefits are gained when breakfast has an adequate combination of foods. Thinking about it, Nataniel Viuniski lists three important tips for this meal to be healthy.

1

Combine foods from each group

A complete breakfast is one that manages to offer the body proteins, carbohydrates and fats, after all, these three macronutrients perform specific functions and benefits in our body.

Carbohydrates are essential for the functioning of the body, as they provide the necessary energy. In some cases, they can also be high in fiber, for example in fruits and whole grain breads and cereals.

Proteins play a very important role in cell metabolism, in addition to being essential for satiety and maintaining muscle mass. They can be of animal origin (eggs, milk and derivatives) or vegetable (such as soy protein).

Because they are hormone precursors and interfere with the absorption of fat-soluble vitamins, fats are essential for the proper functioning of the body. According to Nataniel, unsaturated fats should be prioritized and consumed moderately, since they do not present cardiovascular risk.

“They are those considered “good” and that are present in foods such as olive oil, flaxseed, chia, avocado, fish and oilseeds (Brazil nuts, walnuts, almonds), among others”, he explains.

Care must be taken with the consumption of foods rich in saturated fat, which can have an inflammatory action in the body.

two

make nutritious swaps

In order for the body to perform its functions properly and to strengthen the immune system, it is essential to ingest vitamins and minerals.

Then, evaluate whether you can increase your consumption of foods fortified with these micronutrients.

“In addition to fruits and vegetables, vitamins and minerals can be obtained through food supplements and partial meal replacement shakes from recognized brands, which are practical to prepare and provide nutrients in balanced amounts, in accordance with the strict rules of Anvisa (National Health Surveillance Agency)”, points out the expert.

3

Keep a schedule

Have you ever heard of circadian cycle? It is a biological and natural rhythm of the organism that commands some physiological processes so that our body feels hungry, wakes up and is sleepy, for example.

For this reason, it is interesting to have specific and regular times for meals and other activities, including physical activity and sleep.

According to a study published in the journal Frontiers in Endocrinology, when we eat at times that deviate from the standard in relation to day and night, the functioning of the body is negatively impacted.

“The impact on the circadian cycle is related to weight gain and obesity, as well as low immunity. Hence the importance of maintaining a healthy routine, always with exercises and defined schedules for eating, working, studying and having fun”, concludes the expert.