Healthy Living Forget about cereals with these much more nutritious and healthy breakfasts
Healthy Living Why you should eat avocado for breakfast after 50 according to nutritionists
Healthy Living Foods you should not eat for breakfast to avoid heaviness throughout the day
To
start
the
day
with
charged batteries
, it is essential to have
a
breakfast in the
morning
that includes healthy,
nutritious
and
energetic
foods . If you usually always eat the same thing after waking up, read on to discover options that can change your day to day.
What foods can I eat in the morning to have more energy?
Mónica Acha , dietitian and nutritionist, recommends on the
xNutrición Dietética
channel
several products that you can consume in
easy-to-prepare breakfasts
. "It is the first meal of the day and it is important because it can
affect
the
energy
we have, especially throughout the
morning
. A good breakfast will be the key to enjoying greater energy that lasts
longer
," explains the expert. Below you will find some of the
foods
that she proposes and others that provide the
nutrients
that your body needs to function correctly during the day.
1. Charge your energy in the morning with oats
Oats
offer you
slowly digestible
carbohydrates
,
which provide
energy
throughout the day
.
You can consume this
satisfying food
in the form of oatmeal pancakes or
porridge
, for example. It is a product that also stands out for its high protein content
, B
vitamins
and
several
minerals
,
such
as
magnesium
,
zinc
,
selenium
and
copper
. The expert advises avoiding
instant oatmeal
, as it is absorbed more quickly.
Oat flakesPIXABAY
2. Eggs are a satiating food and an excellent source of energy
Including
eggs
at
breakfast
will give you more
energy
throughout the morning. It is a
very
satiating
food
that has a
high nutritional density
. Provides
proteins
,
amino acids
,
good quality
fats and
antioxidants
. You can leave two
eggs boiled
the night before, for example, and have them for breakfast with
avocado
and some
cherry tomatoes
, suggests
Acha
. Another possibility is to make
scrambled eggs
, but keep in mind that it is a preparation that adds
calories
to the dish. Likewise,
fried eggs
have more fat and can cause a heavy stomach.
Eggs in a cartonPIXABAY
3. Include nuts in your breakfast to charge your batteries in the morning
Nuts
offer
your body
protein
,
healthy fats
,
fiber
and
fat-soluble vitamins
. Walnuts
,
peanuts
, pistachios and
almonds , for example
,
can be part of a
healthy
and
energetic
breakfast . You can have them mixed with
yogurt
and
fruit
. Of course, keep in mind that they are foods with a
high calorie density
, so their consumption must always be moderate.
NutsPIXABAY
4. This fruit will give you energy in the morning: banana
The banana is the favorite
fruit
of many
athletes
. It contains
potassium
,
carbohydrates
,
fiber
,
vitamin B6
,
vitamin C
and other
nutrients that promote muscle
recovery
and
give
energy
to
the
body.
Mónica Acha
recommends choosing a banana that is not very ripe so that, instead of providing
sugars
, it provides
starches
, which are
absorbed
much more
slowly
.
A bananaPIXABAY
5. Why you should drink Greek yogurt in the morning to have more energy
Dairy products
contain
proteins
,
calcium
,
amino
acids
and
nutrients
that help maintain good health. A good option for
breakfast
is
Greek
yogurt
, which is rich in probiotics, which facilitate
digestion
and
nutrient
absorption
. Some people believe that just one yogurt leaves them feeling hungry, so
Acha
explains that the
quantities
must be
adapted
to the
needs
of each individual, to achieve a
balance
between
satiety and
nutrient
intake
.
Yogurt with raspberriesPIXABAY
6. Add seeds to your breakfast to receive extra energy
Flax seeds
and
chia seeds
contain
fatty
acids
,
soluble
fiber ,
iron
,
folic acid
and
B
vitamins , among other
nutrients
. They are
satiating foods that stand out for
their
energy
contribution
and help
combat
fatigue
. You can have
seeds
with
Greek yogurt
or in a healthy smoothie for
breakfast
.
Flax seedsPIXABAY
7. Spinach is low in calories and high in energy
Spinach
has
vitamins A, B,
C
and
K
,
phosphorus
,
magnesium
,
iron
,
potassium
and
antioxidants
. It is a low-calorie food with a high content of
plant-based proteins
that can give you
energy
if you consume it in the morning.
SpinachPIXABAY
8. Try dark chocolate, another source of energy
Dark chocolate
is
much more recommended than
milk chocolate
, since it contains less sugar and
additives
. It is a food rich in
antioxidants
,
magnesium
and
phenylethylamine
, which
raises your mood
. When choosing a variety that is not
pure chocolate
, make sure that its
cocoa percentage
is high.
Chocolate piecesPIXABAY
9. Figs help your body have more energy
Figs
are a food that provides calcium,
fiber
,
potassium
,
folate
, and
Omega
3
and
6
fatty acids . In addition to being good for taking care of and strengthening
bones
, they have
healthy sugars
that give
energy
to your body.
FigsPIXABAY
10. Avocado offers you good quality fats and energy
Avocado has
good
quality
saturated fats
, important for your body to have
energy
. In addition, it is a source of
vitamin B6, C, E
and
minerals
such as
magnesium
and
potassium
. It is also a food that provides
fiber
and
antioxidants
to the body, making it an excellent option to include in your
breakfasts
.
AvocadoPIXABAY