Having a hearty breakfast with varied and nutritious foods should be part of anyone's routine. However, lack of time and even laziness are the main reasons why many people leave home on an empty stomach.
In the absence of a table full of breads, cakes, fruit juices, yogurts, cheeses and cereals, the way is to appeal to the good old combination of coffee with bread and margarine. This is when you do not happen to set the alarm for those 5 minutes of sleep and end up wasting time. Then just get out of bed, straight to work, without eating anything.
The first meal of the day does not take the name of breakfast by chance. While we sleep, our bodies produce satiety hormones and insulin that allow us to be without food for several hours. But upon waking, the body begins to expend energy and other hormones arouse the sensation of hunger.
Not eating anything in the morning causes the body to burn muscle fiber and accumulate fat to compensate for the lack of fuel provided by food. A curious study from the University of Massachusetts, USA, found that people who skip the first meal of the day are more likely to become obese than those who regularly eat breakfast.
If you are part of the team that does not feel hungry on waking, it may be because your body clock has not yet woken up or you have eaten too much before bed. Even so, leaving home without eating is not the best alternative. Try having a glass of milk or eating a fruit, this helps make the digestive system work.
Those who have no problem eating early should prefer to eat solid foods, because chewing produces a feeling of satiety and prevents you from relieving all anxiety at lunch time.
As fast as it can be, a healthy breakfast should contain carbohydrates, protein, fiber and vitamins. The more varied the menu, the better. Therefore, including healthy foods like whole grains and dairy make your morning meal even better. Traditional latte can be substituted for tea or nonfat yogurt. Enjoy eating a different fruit a day: on Monday, an apple, on Tuesday, half papaya; on Wednesday, a banana.
Breakfast according to your time
It doesn't matter if you can set aside half an hour or a few minutes in the morning for breakfast. Even on days when you are late and late you can have a healthy breakfast by knowing how to choose the right foods.
Check out some menu suggestions for preparing a healthy breakfast in 30, 15 or 5 minutes. And also know what to eat when you fumble all the time and start the day late.
30 minutes
- 1 slice of brown bread
- 1 scrambled egg with white cheese cubes
- 1 glass of natural fruit juice
or
- 1 cup of coffee
- 1 lean cheese sandwich with turkey breast
- papaya with oats
- 1 slice of cornmeal cake
15 minutes
- 1 slice of brown bread
- 1 cup of mint tea
- 1 banana with + tablespoon oatmeal + 1 tablespoon flaxseed
or
- 1 white bread and cheese sandwich
- 1 cup of green tea
- Papaya papaya with 1 tablespoon oatmeal and 1 tablespoon flaxseed
or
- 1 glass of banana, apple, papaya or strawberry milk vitamin
- 1 slice of whole grain bread with lean cheese (mines, ricotta or cottage)
- 1 yogurt with 1 tablespoon granola
5 minutes
- 1 glass of industrialized juice
- 1 slice of brown bread with curd
or
- 1 cup milk with instant coffee
- 1 slice of brown bread with margarine or curd
or
- 1 bottle of liquid yogurt
- 1 fruit (banana, apple, peach or plum)
Zero time
For those days when you wake up late and have no time to do absolutely anything but get ready to leave home, a good breakfast option is to resort to some breaker foods.
It can be a cereal bar, whole grain cookies, low calorie cookies, yoghurts. Remember that they do not have the nutritional value of a breakfast, but serve to make a mistake in the stomach. Therefore, the ideal is to make a snack in the middle of the morning not to overdo it at lunch time.
5 Quick and Cheap Healthy Meals | ReNew Clinic (April 2024)
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