Black coffee or coffee with milk accompanied by toasted bread spread with butter, jam or honey is a breakfast classic. But have you ever stopped to think how healthy it is? How much does it contribute to your daily nutrient goal? How much energy does it bring to your day?
Most likely not, but the answer is quite simple: coffee and toast is not a complete or healthy breakfast. According to data from the Ministry of Health in Spain, 80% of people have a sweet and unhealthy breakfast (biscuits, cocoa and coffee with milk, industrial sweet).
Breakfast is supposed to be one of the most important meals, the one that rearranges the metabolism after the changes that have occurred at night. To be healthy, it must meet a series of requirements.
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“For a breakfast to be complete, it must provide between 20-25% of the daily energy needs and include at least three food groups,” indicates the Spanish Nutrition Foundation (FEN).
The food groups can be: milk and derivatives; cereals and derivatives; fruits; and it is recommended to include a fourth group, such as extra virgin olive oil, tomato, butter, nuts, honey, legumes, among others.
In a study published by the FEN it was concluded that 25% of the population have a complete breakfast, 37% do it in an acceptable way and 38% have an incomplete breakfast. Although we cannot apply these numbers to all countries, it does show us some trends that can be repeated in other homes around the world, and one of them may be ours.
The doctor and nutrition expert Nicolás Romero considers that sweet breakfasts should be replaced by salty breakfasts, with wholemeal bread, extra virgin olive oil, grated tomato, fruit, yogurt or dried fruit.
Ingredients of a healthy breakfast
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It can be consumed spread with extra virgin olive oil for this food at breakfast.
It’s better whole than squeezed, but if you want to drink its juice, don’t filter it. Take the pulp.
If you want coffee, take a naturally roasted one. If you like tea, try to drink it outside of your meals, and at most 2 a day.
- fresh cheese or egg
- Avoid added sugar
Whenever possible, try to eat breakfast at home. This gives you the opportunity to add the healthy ingredients you want and take advantage of the calm of the morning in a place that is comfortable for you. Stress hinders digestion and you should avoid it.
With these recommendations, you can move away from poor breakfasts and replace them with varied breakfasts full of the nutrients we need to sustain our bodies.
what do you eat for breakfast? Tell us!
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