Having a ‘strong’ breakfast is a maxim that we have long heard in Spain from experts in healthy eating: products loaded with nutrients, varied and balanced, as well as toast or fruit with coffee. Although we know this, nutritionist Blanca García-Orea, known as @BlancaNutri, guarantees that it is the meal of the day that we eat the worst, with ‘Massive’ nutritional errors, such as prioritizing sweets about the salty.
A rushed coffee and pastry is not a healthy breakfast. Much less, if what we are talking about is maintaining the correct weight and even losing weight. And it is at this moment that the nutritionist talks about the possibility of having a good breakfast, losing weight, having the nutritional balance necessary and satisfying enough to not need to snack between meals.
Wholemeal bread, egg and avocado, three essential items
Continuing with healthy breakfast recommendations, @BlancaNutri focuses healthy and balanced eating on three main foods. One of them is bread, which must be whole grain to provide the amount of necessary fiber this makes it more digestive.
Secondly, avocado will provide us with a series of healthy fats and a high level of satiety so that we don’t add anything that we shouldn’t add to our first meal of the day. This fruit is a powerful antioxidant (vitamin E) which acts against aging, in addition to containing iron, potassium and magnesium, regulating cholesterol and strengthening bones.
Finally, the third essential element is the boiled egg, in omelet or scrambledwith just a few drops of extra virgin olive oil. The belief that more than two eggs a week is bad is already banned, we now know that their proteins are of high quality and their caloric content is low.
Some examples of healthy breakfasts according to the nutritionist
Although we have already mentioned the three foods that cannot be missed, we must vary the food groups and not fall into mistake of always eating the same breakfastno matter how healthy it is. Blanca García-Orea’s recommendations are the seven that we reproduce below.
1. Wholemeal toast with scrambled eggs, ham and fruit
In this combination proposed by @BlancaNutri, we combine the fiber of wholemeal bread, much more nutritious than other refined varieties and effective against constipation.
Furthermore, whole wheat flour (in its thousand and one forms) promotes good digestion, helps control weight, protects the heart and promotes the immune system. Scrambled eggs are a delicious food high biological value They contain essential amino acids for muscle formation and are a source of proteins, vitamin K, D, lutein, biotin, iron, phosphorus and calcium.
The ham will always be better in its Iberian variety, as contains oleic acidwhich increases good cholesterol, benefits the nervous system, adds vitamins, is antioxidant and rich in minerals.
There shouldn’t be any lack of fruit: we can add some blueberries, for example. Of course, the fruit never comes in a smoothie, always whole to maintain its natural fiber and do not increase the glycemic peak.
2. Natural yogurt, nuts, fruits and pure chocolate
Another option is to use natural yogurt, preferably whole milk. Fat in whole milk decreases absorption of sugars naturally present in yogurt milk, making it healthier.
In this combination, the nutritionist suggests adding pieces of fruit and some dried fruits such as unroasted cashew nuts to the yogurt. pure grated chocolate (85%) and 20 grams of protein powder.
3. Tofu and avocado toast
For breakfast, tofu, a popular product in Spain, Blanca suggests sautéing it with sweet paprika, a little pepper, a little saffronparsley and salt. On the whole wheat toast we add a few slices of avocado.
4. Walnut cream toast with banana and eggs
Another option is to take advantage of the multiple properties of bananas, a very energetic and satiating fruitand capable of fueling muscles like no other. Wholemeal bread, on which we will spread walnut cream (preferably homemade) and with some banana slices 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, on another day of the week we can add some smoked salmon, rich in healthy fats like omega-3 In addition to being satiating, it accompanies a few slices of fresh cheese and a whole fruit, such as an apple.
6. Tuna, natural tomato and kiwi
To whole grain bread we can add, in this sixth option, fresh cheese, a little extra virgin olive oil and a little crumbled canned tuna above. If we top it off with some natural tomato slices, the breakfast will be very complete and energetic.
7. A classic: avocado toast and deviled eggs
To conclude the recommendations, we can always opt for a classic, such as whole wheat toast with a little avocado paste, a touch of extra virgin olive oil and a few slices of boiled egg on top, topped with a touch of flax seeds.
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