Breakfast, An Important Meal For Young And Old
Eating is as important as breathing. We conventionally eat food at least three times a day: breakfast, lunch, and dinner. In this post we will talk about breakfast, a meal that has traditionally been classified as the most important of the day, although today this statement is questioned.
Breakfast has been postulated as a good injection of energy to start the day. Not for nothing has it been considered the most important meal of the day by doctors, nutritionists and experts over the years. Eating a good dose of food in the morning will ensure that we have the strength to face the challenges of the day.
Benefits of eating well for breakfast
When planning a good breakfast, it is essential to avoid ultra-processed products rich in sugars that can worsen health. Pastries, for example, have been associated with increased systemic inflammation due to their high trans fat content. Experts advise against its consumption, with breakfast being one of the favorite moments of many to include this type of food in the diet.
For breakfast to be healthy, it is necessary to include quality fresh food. An example would be fruits, with antioxidant substances in their composition. The presence of phytochemicals in these products and their regular consumption is associated with a lower risk of developing chronic diseases in the medium and long term. This is stated by a study published in the journal Molecules .
Don’t let time beat you, get organized
The ideal breakfast is served at the table and enjoyed with the family
Although it is not possible to do it on a daily basis due to the many tasks that we occupy, trying it at least once a week will reinforce its importance, not only as food intake itself, but as a family activity in which everyone can participate.
Even if time is short, it is not okay to eat while driving to school or work in the car. It is not okay to just serve a little cereal and milk every day. Striving for the first meal of the day to be complete and healthy is something that the body will thank you for in the future, it must become a habit.
Organization is key and each member of the family plays an important role here. While Mom prepares breakfast, Dad can put the snack in the lunch box and your little one tidy up the table. If everyone collaborates, breakfast will not be a reason for delay. The stress of day to day, lack of time and the “practicality” of these modern times has somewhat distorted what the ideal breakfast should be.
Without knowing it, we may be filling our children’s lunchbox with some foods that, although they may seem practical and fast, are not the healthiest.
How should breakfast be composed?
Breakfast should have some elements such as:
- The fruits. They provide vitamins, minerals and fibers that are essential to have a healthy and balanced diet.
- Dairy. They are rich in calcium and in probiotic bacteria. Drinking milk, yogurt or some type of cheese will help to complete a good breakfast.
- Proteins. They are present in eggs, in a piece of cooked ham or turkey and are usually included in a good morning meal.
- Cereals: They provide the carbohydrates that the body needs to have more energy. A cup of cereal, preferably sugar-free, or a piece of bread are suitable options.
With all these foods they can make a variety of breakfasts to fight boredom and provide the body with the nutrients it needs to start the day with energy. You will also avoid including ultra-processed ones, capable of increasing the risk of developing pathologies.
Propose a proper and balanced breakfast
Little ones need more than a glass of milk, and adults need more than coffee and half-finished toast in the morning. It is important that what we prepare and consume meets the minimum nutritional values required by each member of the family, only in this way will we guarantee optimal development of body and mind.
In the event that you do not have time to prepare a healthy breakfast, the best option is to fast, in the case of adults. However, children benefit from eating something first thing in the day. For this reason, you should try harder in their diet. You can pack your lunch the day before if you find yourself short on time.
