What is beneficial to eat for breakfast: Example of balanced nutrition
What foods you should eat for breakfast (photo: Freepik)
Everyone knows that breakfast is the most important meal of the day. After a night of fasting, breakfast helps restore glucose levels, which supports brain function and physical energy. However, this meal must be balanced, according to Real Simple.
What is a balanced breakfast
Dietitian Kristen Carli explained that a balanced breakfast involves not only a balance of nutrients but also a variety of food groups. It typically includes a combination of macronutrients—carbohydrates, proteins, and healthy fats.
A balanced breakfast includes options from different food groups, such as lean or plant-based proteins, whole grains, fruits, vegetables, and dairy alternatives.
What’s included
Three groups of macronutrients found in a balanced breakfast slow down digestion, promoting increased satiety and stable energy levels, which is ideal for starting the day.
Protein aids in the growth, maintenance, and repair of muscles and tissues, while also supporting stable blood sugar levels.
Protein-rich breakfasts include eggs, yogurt, cheese, nuts, seeds, lean meats, and tofu.
Meanwhile, carbohydrates, especially complex ones containing fiber, serve as the primary source of energy for the brain and body and assist with digestion and metabolism.
Complex carbohydrates can be found in fruits, vegetables, legumes, and whole grains, such as oats and whole-grain bread.
Health benefits
Healthy fats are important for brain and cell health, as well as for the absorption of fat-soluble vitamins. Sources of healthy fats that are ideal for breakfast include avocado, nuts, seeds, and olive oil.
Micronutrients, such as vitamins, minerals, and plant compounds, support brain function, immunity, and overall health, as well as maintain healthy energy levels.
Plant-based foods, such as fruits, vegetables, whole grains, nuts, seeds, and legumes, are particularly rich sources of micronutrients. However, other micronutrients, such as B vitamins and certain minerals, are best found in lean meats, seafood, eggs, and dairy products.
Consuming these foods is associated with improved concentration, better memory, and enhanced cognitive functions.
Previously, we reported on how a popular eating habit leads to chronic illness.
Also read about what you should avoid eating when your stomach is unsettled.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
