Have a ‘strong’ breakfast It is a maxim that we have been hearing in Spain from experts in healthy eating for a long time: products loaded with nutrients, varied and balanced, beyond a piece of toast or some fruit with coffee. Although we know it, nutritionist Blanca García-Orea, known as @BlancaNutri, assures that it is the meal of the day that we eat the worst, with ‘bulk’ nutritional errors such as prioritizing sweets about the salty.
A quick coffee and a sweet They are not a healthy breakfast. Much less so, if what we are talking about is maintaining a correct weight and even losing weight. And it is at this point that the nutritionist talks about the possibility of having a good breakfast, losing some weight, having the nutritional balance necessary and satisfying enough to not need to snack between meals.
Whole wheat bread, egg and avocado, three essentials
Continuing with the healthy breakfast recommendations, @BlancaNutri focuses healthy and balanced eating on three key foods. one of them is the bread, which must be whole wheat to contribute the amount of necessary fiber that makes it more digestive.
In second place, the avocado It will provide us with a series of healthy fats, and a high level of satiety so that we do not add anything that we should not add to our first meal of the day. This fruit is a powerful antioxidant (vitamin E) which works against aging, in addition to containing iron, potassium and magnesium, regulating cholesterol and strengthening bones.
Finally, the third essential is the egg, boiled, in an omelet or scrambledwith just a few drops of extra virgin olive oil. The belief that more than two eggs a week are harmful It is already banished, now we know that its proteins are of high quality, and its caloric content is low.
Some examples of healthy breakfasts according to the nutritionist
Although we have already mentioned the three foods that cannot be missing, we must vary the food groups and not fall into the mistake of always having the same breakfastno matter how healthy it is. Blanca García-Orea’s recommendations are the seven that we reproduce below.
1. Whole wheat toast with scrambled eggs, ham and fruit
In this combination proposed by @BlancaNutri, we are combining the fiber of whole wheat bread, much more nutritious than other refined varieties, and effective against constipation.
Besides, whole wheat flour (in its thousand and one presentations) promotes proper digestion, helps control weight, protect the heart and promote the immune system. Scrambled eggs are a food of high biological value They contain essential amino acids for muscle formation, and are a source of protein, vitamin K, D, lutein, biotin, iron, phosphorus and calcium.
Ham will always be better in its Iberian variety, since contains oleic acidwhich increases good cholesterol, benefits the nervous system, adds vitamins, is antioxidant and rich in minerals.
Fruit should not be missing: we can add some blueberriesFor example. Of course, the fruit is never in a smoothie, always whole so that it maintains its natural fiber and do not raise the glycemic peak.
2. Natural yogurt, nuts, fruit, and pure chocolate
Another option is the one that puts in focus natural yogurtbetter whole milk. The fat in whole milk slows down absorption of sugars naturally present in yogurt milk, making it healthier.
In this combination, the nutritionist proposes adding pieces of fruit, some dried fruit such as unroasted cashews, to the yogurt. pure grated chocolate (85%) and 20 grams of protein powder.
3. Tofu toast with avocado
For have tofu for breakfasta very fashionable product in Spain, Blanca suggests sautéing it with sweet paprika, some pepper, a little turmericparsley and salt. On the whole wheat toast, we add some slices of avocado.
4. Nut cream toast with banana and eggs
Another option is to enjoy the multiple properties of the banana, a very energetic, satiating fruitand capable of fueling muscle like no other. Whole wheat bread, on which we will spread nut cream (preferably homemade) and with some slices of banana as a topping.
To complete this breakfast, we add scrambled eggs with a pinch of salt and a few slices of fresh tomato.
5. Smoked salmon and cheese
For a change, another day of the week we can add a little smoked salmon to our toast, rich in healthy fats like omega-3 In addition to being satiating, along with some slices of fresh cheese and a whole fruit, such as an apple.
6. Tuna, natural tomato and kiwi
To the whole wheat bread we can add, in this sixth option, a fresh cheese, a splash of extra virgin olive oil and a little crumbled canned tuna above. If we complete it with some slices of natural tomato, the breakfast will be very complete and energetic.
7. A classic: avocado toast and boiled eggs
To finish with the recommendations, we can always go to a classic, such as whole wheat toast with a little avocado spread, a splash of extra virgin olive oil and some slices of boiled egg on top, crowned with a touch of flax seeds.
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