What to eat and what to avoid for breakfast

Have you ever heard that breakfast is one of the most important meals of the day? Although most people have already heard about it, some still have some difficulty eating well in this period and have many doubts about what they should or shouldn’t eat for breakfast.

“Breakfast can be considered the most important meal of the day, since we go through a period of overnight fasting while we sleep, and our body uses the stores of glycogen (glucose stored for the body to have energy) in order to maintain their normal metabolic functions”, explains Karina Valentim, nutritionist at PB Consultoria em Nutrição. “Thus, having breakfast is essential so that we can restore glucose stores and have a day with more energy. In addition, our body is ‘slow’ when we wake up and, when we have breakfast, we activate our metabolism.”

Helouse Odebrecht, functional and sports nutritionist, reinforces that this meal cannot be missed and should be eaten as soon as possible after waking up. “This is because the body, if fasting and with activity, goes into hypoglycemia and mobilizes muscle glucose to generate this energy, which was not received by the meal, from those who do not make breakfast. So, one of the consequences of skipping breakfast is the consumption of muscle mass and reduced metabolism,” she says.

Karina explains that breakfast should consist of all food groups: carbohydrate, protein, vitamins and minerals, and be low in fat. “When we miss this meal, it becomes difficult to compensate at other times of the day and consume all these nutrients. People who tend to skip this meal usually have a higher consumption of foods rich in saturated fats, cholesterol and have a diet low in fiber, vitamins and minerals compared to individuals who eat breakfast,” she highlights.

“Studies show that as the brain uses glucose exclusively as a source of energy, if we do not replace this energy by having breakfast, the individual can have hypoglycemia crises (decreased blood sugar), with dizziness, headaches, lack of attention , worsening of cognitive function and even fainting, in addition to feeling more hungry and craving sweets at other times of the day, increasing the risk of being overweight”, adds nutritionist Karina.

The best foods for breakfast

Knowing the importance of breakfast, it is normal to ask the question: but, after all, what are the most suitable foods for this meal (which should be complete)?

Below, nutritionists cite examples of foods recommended for breakfast. There are different suggestions so that the person knows that he/she can choose, among the foods of each group, the one(s) that he/she likes the most.

1. Fruits

Karina highlights that fruit consumption should be carried out so that the person has the supply of vitamins and minerals that will help metabolism, especially in the morning.

The fruit should be chosen according to the person’s taste, but without exaggeration. One serving is usually enough.

2. Chia, flaxseed, oatmeal, granola, quinoa flakes

Helouse highlights that, at breakfast, it is very interesting to include vitamins, minerals and fiber for the proper functioning of the intestine and also for an interesting supply of these nutrients. Therefore, in addition to a serving of fruit, it is important to include some additional fibers such as chia, flaxseed, oatmeal, granola.

Karina points out that, currently, there are many options for seeds and whole grains to include in breakfast. “In addition to providing low glycemic index carbohydrates (they decrease the action of insulin, which, in high concentrations in the blood, increase fat storage in adipocytes), they provide essential amino acids and unsaturated fats related to decreased inflammation in the body, increased satiety. and reduction of LDL cholesterol”, he says. “It is recommended to include oatmeal, quinoa flakes, flaxseeds or chia seeds,” she adds.

3. Egg, yogurt, low-fat cheese, skim milk or soy milk

Helouse highlights that a good source of protein, such as eggs, yogurt, low-fat cheese, is necessary for the replacement of this nutrient, thus maintaining the protection of muscle mass.

Karina points out that proteins are essential for muscle building and recovery, antibody formation, hormones and enzymes. “In addition, when we consume protein, we are satiated for much longer. We should prioritize the consumption of lean proteins such as white cheese, ricotta, cottage, skim or soy milk and eggs (scrambled or omelet)”, she explains.

4. Wholemeal or gluten-free bread, wholegrain toast and crackers, oat bran, tapioca

Helouse explains that consuming a whole-grain or low-to-medium glycemic carb/cereal – such as wholegrain or gluten-free bread, oatmeal, oat bran, tapioca – is important to generate the glucose needed for the brain to perform its activities.

Karina reinforces the importance of consuming low glycemic index carbohydrates, such as bread, toast and wholegrain cookies, “which, because they contain fiber, provide gradual energy and increase the individual’s satiety time, in addition to helping with intestinal functioning”, she says.

Karina reminds us that breakfast should consist of all food groups: carbohydrate, protein, vitamins and minerals, and have a low content of saturated fats.

It is also worth mentioning that the ideal is that all foods are properly “portioned” according to each person’s energy needs, considering age, sex, current weight and physical activity. That’s why it’s always interesting to count, if possible, with the follow-up of a nutritionist to make a personalized menu.

The villains of good food

On the other hand, there are some foods that should not be eaten for breakfast or even that should be consumed in moderation. Check it out below:

1. Sausages (ham, turkey breast, salami and bologna)

Helouse explains that industrialized products and sausages – such as ham, turkey breast, salami, bologna, in addition to not being excellent sources of protein, such as eggs, for example, are rich in sodium and chemical additives that are harmful to health, especially when consumed. daily.

Karina emphasizes that it is essential to avoid the consumption of sausages that contain, in addition to a lot of sodium, chemical components such as nitrites and nitrates, which can trigger changes in metabolism and lead to fluid retention.

2. Foods rich in saturated fats (butter, margarine, cream, yellow cheeses)

“We should avoid foods rich in saturated fats, such as butter and yellow cheeses. Although saturated fats and cholesterol are important for maintaining body temperature, formation of hormones and enzymes, formation of cell membranes, among other important functions, the high consumption of these fats in food is related to the onset of chronic diseases, such as cardiovascular and obesity”, highlights Karina.

Nutritionist Helouse also reinforces the need to avoid fatty foods, such as excess butter, cream, margarine.

3. Sugars

Helouse explains that it’s important to avoid additional sugar and foods that contain sugar. “These are good strategies for weight maintenance and for preventing the rapid release of insulin,” she says.

That way, if you’re going to have a coffee, tea or juice, for example, forget about the addition of sugar! Always pay attention to food labels, so as not to fall into “traps” of products that claim to be “healthy”, but contain large amounts of sugars in their composition, such as, for example, some cookies.

4. Cottage cheese and mayonnaise

These foods should also be avoided for breakfast, according to nutritionist Karina, as they are low in protein when compared to cheese.

5. Fries

Helouse reminds us that it is still essential to avoid the consumption of fried foods. In fact, for those who care about following a good diet, frying is not indicated in any meal of the day.

Good substitutes for black coffee

Most people are in the habit of consuming black coffee in the morning. Most still believe that it gives more energy for the day to day, due to the presence of caffeine. But know that there are other options besides him!

Karina comments that there is a lot of controversy regarding coffee. “Studies show that the physiological effects of coffee vary with its formulation, the amount consumed and the individuality of each person,” she says.

Helouse recalls that having healthy habits, such as controlling food throughout the day, frequent physical activity, good water intake and good sleep are already factors that contribute to improving mood and quality of life, “once the body is with a beautiful support of nutrients and also in balance generated by the set of these activities”.

But for those who don’t like black coffee or want to vary their breakfast consumption a little, here are some suggestions:

1. Teas with caffeine

Helouse highlights that caffeine is a natural stimulant and can be found in teas, such as black, green, mate, white. “Which can easily replace coffee and, preferably, should be taken unsweetened,” he says.

2. Other teas and infusions

Karina recommends for individuals who are sensitive to caffeine, lemon balm, ginger or fruit infusions that have antioxidant action.

Other teas such as hibiscus, lemongrass, swamp cane, pana ginseng can also be excellent alternatives to coffee, according to Helouse.

3. Green juice with ginger and lemon

“Green juice with ginger and lemon is also an option to replace coffee and help with mood throughout the day”, highlights nutritionist Helouse.

Anyway, there is no shortage of good food options for a complete and healthy breakfast! And this meal is extremely important, because after the overnight fast, the body needs nutrients for replacement and energy for the start of the day.

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.