According to experts, we should consider breakfast as we do lunch and dinner: trying to combine healthy proteins with fruits, vegetables and whole grains.
That “breakfast is the most important meal of the day” we have been hearing in Spain for years. We have always been told that it was the time of day to charge ourselves with energy and, therefore, we have eaten for years muffins, sugary cereals and soluble cocoas. However, more and more nutritionists are raising their voices to warn us of the health dangers of abusing these types of products.
In most of the occasions, the Spanish count breakfast as a meal isolated from the rest. In other words, we usually have the same breakfast almost always and we do not take into account what we will eat later to vary the nutrients. As explained in this EL ESPAÑOL article, we should do just the opposite: consider breakfast as one more meal of the day and, therefore, adapt to the healthy Harvard dish.
This formula from the famous American university consists of reserving parts of your plate for certain foods: half is for fruits and vegetables, a quarter for healthy proteins and the remaining quarter for whole grains. It is not necessary that from one day to the next we start having chickpeas or sardines for breakfast – something that may be recommended – but here are some ideas to start improving.
Although this cereal has been known for centuries, it is in recent years that it has become popular in Spain. It is the main ingredient in porridge or porridge, an Anglo-Saxon breakfast well known from the movies. Starting the day with a few oat flakes can be beneficial for our health as it is considered the king of cereals.
According to the Spanish Nutrition Foundation (FEN), it is the cereal with the most protein that exists, but, in addition, it contains a good amount of minerals such as phosphorus, magnesium, iron and manganese. However, its most significant content is in carbohydrates composed of slowly absorbed polysaccharides. It also stands out for being a source of fiber.
No, it is not necessary to abandon the traditional coffee so that our diet in the morning is healthier. Although for a long time it was thought that its consumption could harm the heart, the truth is that more and more benefits of this drink are being discovered. The most important of these is that it is a good source of antioxidants.
The consumption of coffee has been linked in scientific studies with greater longevity and a factor that prevents falls in the elderly. For this reason, we should not think of it as a simple stimulant. Coffees that have been treated with less intense roasts retain a greater amount of these anti-inflammatory and antioxidant substances.
Although fish and legumes are very good sources of protein, they are not very appetizing first thing in the morning. But don’t panic: there are other sources with a milder taste and texture. Dairy is an old acquaintance at breakfast time, but it is not just cow’s milk.
Greek yogurts, although they have been displaced for years from healthy diets due to their proportion of fat, are a healthy food. Of course, only if they are natural; those with flavors and those with pieces incorporate sugar among their ingredients. This yogurt stands out from the rest of dairy products for its amount of protein, but it also contains healthy fats.
Although most Spaniards put eggs in their weekly shopping basket, very few eat them for breakfast. Eating this food in the morning seems something more typical of the United States, than of our country. In any case, it is a good habit that we can implement in our diet.
There has always been a black legend about eggs that they were bad for cardiovascular health. However, the latest studies suggest that we can eat 7 a week without being affected. The egg is known as the king of proteins because it contains all the essential amino acids, very few calories and healthy fats.
A perfect complement to both oatmeal porridge and natural Greek yogurt are red fruits. Strawberries, blueberries, and raspberries are small fruits that, however, have a huge proportion of antioxidants and have been linked to improving cardiovascular and cancer health.
Despite the fact that they are more expensive fruits compared to the rest, it is possible to find them more affordable in frozen formats.