Perfect 3 Breakfasts For A Balanced Diet

If we talk about maintaining a healthy lifestyle,  we cannot leave out a meal as important as breakfast, let  alone a balanced diet.

Considered one of the most important parts of our daily lives, thanks to the amount of nutrients and vitamins it can bring to our body,  breakfast is known for its versatility and adaptability. 

Regardless of whether you have a special diet or prefer certain foods for their taste, everyone has a favorite type of breakfast.

Importance of breakfast in a balanced diet

According to the specialist Elisabetta Politi, from Duke University,  when we start our day with a good breakfast, we can put our metabolism in motion.

“When we skip breakfast, we leave the body fasting for 15 or 20 hours, so that the enzymes needed to metabolize fat and lose weight are not produced” , says the American nutritionist.

The important thing when choosing a breakfast in a balanced diet is knowing how to  identify the foods that are sources of nutrients and vitamins. In this way, it will be much simpler to satisfy our taste buds and fulfill our nutritional needs.

Elements that should be part of a balanced breakfast 

For the first meal of the day to be considered healthy, it must contain a series of balanced elements. Among the basics, we can highlight:

1. Cereals

In order for our body to start the day with the amount of carbohydrates, nutrients and fiber needed, it  is recommended to include at least one serving of cereal.

By this we are not referring to processed foods with high levels of sugar, but those that are natural, such as oats, wheat or rye.

2. Dairy products

Nutritionists have been stressing the importance of dairy products for many decades  .

Among the most recognized we can mention cow’s milk, cheese and yogurt.

3. Fruits

Including a portion of fresh fruit in our breakfast will charge our body with a lot of energy and vitality in the first hour of the day.

Remember that by consuming the fruit in portions, not vitamins or juices,  we can enjoy its delicious flavor without loading it with sugars or processed elements.

4. Oilseeds

As a complement to our breakfast, it is recommended to include a small portion of dried fruit. These  will bring in the necessary amount of good fats  and will help to keep cholesterol levels stable in our body.

Perfect breakfasts to maintain our health 

It is true that our breakfast will depend on our nutritional needs and economic reach, but it is necessary to know that it  is possible to maintain a balanced diet with few ingredients,  in a very simple way.

oatmeal

Starting your day this way will be one of the best ideas you’ll have in a long time.

By combining a cereal such as oats with a portion of fruit, you  will be giving your body energy and vitality.

Oats help to regenerate cells and contain many nutrients.

Ingredients

• 1 cup of almond milk (250 mL)
• 2 cups of oats (210 g)
• 1/2 scoop of powdered linseed (7.5 g)
• Cinnamon (to taste)
• 1/4 cup of red berries (37.5 g)

Method of preparation

• In a saucepan over medium heat, cook the oat flakes with the almond milk.
• When done, add the flaxseed and cinnamon. Before serving, include the fruit portion.

Greek yogurt

Due to the high levels of proteins and probiotics that this food contains, it is highly recommended when adopting a healthy diet.

The versatility of its flavor makes both children and adults enjoy its consumption.

• If you want to fill it up, you  can accompany it with a little oil or fresh fruit.
• Thanks to the nutrients that this type of food contains, they are an injection of health for our body.

Toast with avocado, tomato and cheese

Ingredients

• 2 slices of whole grain bread
• 2 scoops of balsamic vinegar (30 mL)
• 1 large tomato (or 2 small ones)
• 1 tablespoon of olive oil (16 g)
• Sea salt and black pepper (to taste)
• 1 cup low-fat cheese (200 g)
• 1 avocado

Method of preparation

• With the oven at 200 ºC, heat the toast until golden on both sides and set aside.
• Cut the tomatoes into quarters and place them in a glass bowl along with the olive oil, balsamic vinegar, black pepper, oregano and sea salt.

• When you get a homogeneous mixture,  place in an oven-safe container and brown for about 15 minutes.

plate

• For the presentation of our toasts, start by smearing cheese on each of them.
• When the tomatoes are ready, set them aside until they are at room temperature and start setting the dish.
• First put the cheese on toast, then the tomato and the avocado pieces on top.
• Before eating, remember to season it with pepper and salt.