Have you heard that breakfast is one of the most important meals of the day? Although most people have heard about this, some still have some difficulty eating well during this time and many questions about what they should or should not eat at breakfast.
• Breakfast can be considered the most important meal of the day, as we go through a night's fasting while we sleep, and our body uses its glycogen stores (stored glucose for the body to have energy) in order to maintain their normal metabolic functions ?, explains Karina Valentim, nutritionist of PB Consulting Nutrition. “So breakfast is essential so we can restore glucose stores and have a more energetic day. Also, our body is? Slow? When we wake up and, while having breakfast, we activate our metabolism.
Helouse Odebrecht, functional and sports nutritionist, stresses that this meal must not be missed and should be taken as soon as possible after waking up. This is because the body, if fasting and active, goes into hypoglycemia and mobilizes muscle glucose to generate this energy, which was not received by the meal, from those who do not make breakfast. Thus, one of the consequences of not having breakfast is the consumption of muscle mass and reduced metabolism ?, says.
Karina explains that breakfast should consist of all food groups: carbohydrate, protein, vitamins and minerals, and be low in fat. When we stop eating this meal, it becomes difficult to compensate at other times of the day and consume all these nutrients. People who tend to skip this meal usually have higher consumption of foods rich in saturated fat, cholesterol and have a diet low in fiber, vitamins and minerals compared to individuals who eat breakfast?
Studies show that because the brain uses glucose exclusively as a source of energy, if we do not replenish that energy with breakfast, the individual may have bouts of hypoglycemia (low blood sugar), dizziness, headache, lack of attention , worsening cognitive function and even fainting, as well as feeling more hungry and wanting to eat sweets at other times of the day, increasing the risk of being overweight ?, adds nutritionist Karina.
Also read: After all, does carbohydrate at night get fat?
The best foods for breakfast
Knowing the importance of breakfast, it is normal to doubt: but, after all, which foods are best for this meal (which should be complete)?
Below, nutritionists cite examples of breakfast foods. There are different suggestions so that the person knows that they can choose, from the foods of each group, the one (s) that they like best.
1. Fruits
Karina points out that the consumption of fruits must be done so that the person has the input of vitamins and minerals that will help the metabolism, especially in the morning.
The fruit should be chosen according to one's taste, but without exaggeration. One serving is usually enough.
2. Chia, flaxseed, oats, granola, quinoa flakes
Helouse points out that, for breakfast, it is very interesting to include vitamins, minerals and fibers for the proper functioning of the intestine and also for an interesting supply of these nutrients. Therefore, in addition to a serving of fruits, it is important to include some additional fibers such as chia, flaxseed, oats, granola.
Also read: 14 Nutrition Facts Everyone Needs to Know
Karina points out that there are currently many seed and whole grain options to include for breakfast. In addition to providing low glycemic index carbohydrates (decrease the action of insulin which, at high blood concentrations, increase fat storage in adipocytes), they provide essential amino acids and unsaturated fats related to decreased inflammation in the body, increased satiety. and lower LDL cholesterol ?, he says. "It is recommended to include oats, quinoa flakes, flaxseed or chia seed," he adds.
3. Egg, yogurt, lean cheese, skimmed milk or soy milk
Helouse points out that a good source of protein, such as eggs, yogurt, lean cheese, is necessary for the replacement of this nutrient, thus maintaining the protection of muscle mass.
Karina points out that proteins are indispensable for muscle building and recovery, antibody formation, hormones and enzymes.Also, when we consume protein we have satiety for much longer. Should we prioritize the consumption of lean proteins such as white cheese, ricotta, cottage cheese, skimmed milk or soy and eggs (scrambled or omelet) ?, he explains.
4. Whole wheat or gluten free bread, whole wheat toast and crackers, oat bran, tapioca
Helouse explains that consuming a whole carbohydrate / cereal or low to medium glycemic index? like whole grain or gluten free bread, oats, oat bran, tapioca? It is important to generate the glucose necessary for the brain to perform its activities.
Karina stresses the importance of consuming low-glycemic carbohydrates, such as breads, toast and whole grain cookies, "which, because they contain fiber, provide gradual energy and increase the satiety time of the individual, as well as assisting bowel function," he says.
Karina points out that breakfast should be composed of all food groups: carbohydrate, protein, vitamins and minerals, and have a low saturated fat content.
It is also worth mentioning that the ideal is that all foods are properly? Portioned? according to the energetic need of each person, considering age, sex, current weight and physical activity. So it is always interesting to have, if possible, the accompaniment of a nutritionist to make a personalized menu.
The villains of good nutrition
By contrast, there are some foods that should not be eaten for breakfast or yet, which should be eaten in moderation. Check it out below:
1. Sausages (ham, turkey breast, salami and mortadella)
Helouse explains that industrialized and embedded? such as ham, turkey breast, salami, bologna, and are not excellent sources of protein, such as eggs, are rich in sodium and harmful chemical additives, especially when consumed daily.
Karina points out that it is essential to avoid the consumption of sausages that contain, in addition to too much sodium, chemical components such as nitrites and nitrates, which can trigger changes in metabolism and lead to fluid retention.
2. Foods high in saturated fat (butter, margarine, cream, yellow cheeses)
• We should avoid foods high in saturated fats such as butter and yellow cheeses. Although saturated fats and cholesterol are important for body temperature maintenance, hormone and enzyme formation, cell membrane formation, among other important functions, the high consumption of these fats in the diet is related to the onset of chronic diseases such as cardiovascular and obesity ?, highlights Karina.
The nutritionist Helouse also reinforces the need to avoid fatty foods such as butter, cream, margarine.
3. Sugars
Helouse explains that it is important to avoid additional sugar and foods containing sugar. "These are good strategies for maintaining weight and preventing rapid release of insulin," he says.
So if you are going to have coffee, tea or juice, for example, forget about adding sugar! Always be mindful of food labels so as not to fall into? Traps? products that claim to be "healthy" but contain large amounts of sugars, such as some cookies.
4. Curd and mayonnaise
These foods should also be avoided for breakfast, according to nutritionist Karina, as they are low in protein when compared to cheese.
5. Fried Foods
Helouse reminds that it is essential to still avoid the consumption of fried foods. Incidentally, for those who care about following a good diet, frying is not indicated in any meal of the day.
Good substitutes for black coffee
Most people have a habit of drinking black coffee in the morning. Most still believe that it gives more energy to everyday life, due to the presence of caffeine. But know that there are other options besides it!
Karina comments that there is much controversy regarding coffee. "Studies show that the physiological effects of coffee vary with its formulation, amount consumed and individuality of each person," he says.
Helouse points out that having healthy habits, such as daytime eating control, frequent physical activity, good water intake and a good night's sleep, are all factors that contribute to improved disposition and quality of life, once the body is healthy. with a beautiful nutrient support and also in balance generated by the set of these activities ?.
But for those who don't like black coffee or want to vary their breakfast intake a little, here are some suggestions:
1. Caffeinated Teas
Helouse points out that caffeine is a natural stimulant and can be found in teas such as black, green, mate, white."They can easily replace coffee and should preferably be taken unsweetened," he says.
2. Other teas and infusions
Karina recommends for individuals who are sensitive to caffeine, lemon balm, ginger or fruit infusions that have antioxidant action.
Other teas such as hibiscus, lemon grass, marsh cane, pana ginseng may also be excellent alternatives to replacing coffee, according to Helouse.
3. Green Juice with Ginger and Lemon
"Green juice with ginger and lemon is also an option to replace coffee and assist in the disposition throughout the day," says nutritionist Helouse.
Anyway, there is no shortage of good food choices for a complete and healthy breakfast! And this meal is extremely important because, after night fasting, the body needs nutrients for replacement and energy for the start of the day.
Breakfast for Athletes (April 2024)
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