Healthy breakfast: the best way to start the day

The first meal of the day is essential for a balanced diet. So, nothing better than preparing a delicious healthy breakfast, right? To know the best tips on the subject, follow the article in full!

What to eat for a healthy breakfast

We talked to nutritionist Beatriz Zerbinatti (CRN-3 61449/P), who pointed out the best options for us to consume in a healthy breakfast. Check out!

• Egg: Versatile option, which is great for boosting protein intake and providing satiety at breakfast. According to the nutritionist, eggs cause a lower variation of glucose and insulin in the blood, decreasing the response of ghrelin (the hunger hormone).
• Avocado: according to Beatriz, avocado is rich in omega 9 and helps to promote satiety. Even though it is a fruit with a little more calories, it is an indicated food due to the amount of good fat, which provides energy.
• Flaxseed: “because it contains omega-3, it leaves the heart more protected, as it helps to lower total cholesterol rates and contributes to lowering blood pressure. This seed also balances the body’s sodium by helping the kidneys to excrete water and sodium, preventing fluid retention. To start the day by deflating, it’s a great option to add!”, points out the nutritionist.
• Yogurt: for Beatriz, consuming yogurt for breakfast provides bone health benefits. This is because this food ensures that the daily calcium recommendation is reached.
• Coffee: coffee can indeed be present in your healthy breakfast and is an indication of the nutritionist, mainly because caffeine helps to reduce the feeling of drowsiness and increase the brain’s processing capacity. But keep an eye on the amount: a small cup is enough to achieve the effect.
• Watermelon: fruit that contains a high amount of water, being one of the best ways to start the day by hydrating your body. “Because it is rich in potassium, the fruit also helps to prevent the formation of uric acid, which is responsible for causing kidney stones, for example”, points out Beatriz.
• Tapioca: food indicated for being natural, low in sodium and containing simple carbohydrates. According to the nutritionist, this type of carbohydrate has rapid absorption, easy digestion and energy.
• Peanut butter: option that contains monounsaturated fat and protein, nutrients with the power to increase the feeling of satiety. However, Beatriz explains that, as it contains a lot of calories, it should be consumed with care. According to the nutritionist, when choosing your peanut butter, you should opt for a whole and sugar-free version; besides, 1 tablespoon a day is enough.
• Papaya: a very sweet fruit in a healthy breakfast, which contains a good amount of vitamin A and vitamin C. Papaya contributes to the strengthening of the immune system, protecting against some diseases.
• Wholemeal bread: Wholemeal bread makes the list due to its amount of complex carbohydrates and fiber, providing satiety and energy.

what to avoid

We asked the nutritionist about what we should avoid in a healthy breakfast. According to her, foods such as margarine, sausages (ham, turkey breast, bologna and salami), cereal bars and industrialized juices are villains of a balanced diet.

The main reasons for not consuming these foods, especially for breakfast, revolve around the high concentrations of trans and saturated fats, sodium, preservatives, dyes, carbohydrates, sugars and other artificial ingredients. Such components bring short-term harm, such as allergies, and are not good for our body, and can trigger serious diseases in the future.

Therefore, value more natural foods and, when choosing an industrialized one, the nutritionist emphasizes: always read the labels! How about learning delicious recipes for you to make at home and already guarantee your healthy breakfast? See below!

10 healthy breakfast options to include in your routine

Nothing like starting the day with practical and healthy recipes, right? To help you with the perfect healthy breakfast, we have selected some great recipes. Check out:

1. Low carb breakfast

YouTuber Ive Jamile shares 4 healthy, low-carb breakfast ideas that are great as a pre-workout. The first option is scrambled eggs, a banana and coffee. To check out the other recipes and all the details, watch the full video!

2. Granola

This is a gluten-free and sugar-free granola recipe, by nutritionist Thaisa Leal. With step by step and tips, she teaches the perfect granola to compose your healthy breakfast preparations.

3. Oatmeal

Easy and nutritious preparation of oatmeal, which is made in a sweet and salty version. In both, few ingredients are used, but they guarantee flavor and satiety.

4. Frying pan cheese bread

Another recipe on the nutritionist Thaisa Leal’s channel, which is an incredibly tasty fit skillet bread! There are only 3 ingredients, and you can hit them in the blender or by hand and finish in the skillet. A delight!

5. Yogurt with fruit in the pot

A more refreshing and very practical option, made with natural yogurt and fruits such as avocado, strawberry, papaya and plum. If you want, you can add a spoon of honey, chia, homemade granola and vary the ingredients.

6. Overnight oats

“Overnight oats” are jars layered with cereal, milk or yogurt, and fruit. You can vary the combinations, and the interesting thing is to leave it prepared the night before, in order to speed up the process even more in your running routine.

7. Banana pancake

Confirmed presence in the healthy breakfast of many influencers, the banana pancake is extremely easy and can be consumed alone or with some chestnut, honey or fruit paste.

8. Cereal pie

For those days when you want something more spiced up and different for breakfast, this recipe is perfect! Strawberry pie with cereal can even make up your dessert.

9. Frying pan bread

Low carb, gluten and lactose free skillet bread, taught by nutritionist Thaisa Leal. This recipe is ready in minutes and makes wonderful mini buns!

10. Crepioca

How about making a fit crepioca? In addition to being very easy to prepare, it is super tasty and can be filled with banana, cinnamon and honey.

Opting for a healthy breakfast provides a more balanced routine, and varying preparations is the big secret to maintaining interest in meals. Thinking about it, also learn how to make delicious wholegrain pancake recipes!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.