Breakfast is very important to get the nutritional intake needed for the body’s metabolism. To get the best benefits from breakfast, you need to know what the most important nutrients are needed at breakfast. So you know the healthy breakfast menu that will be prepared with high nutritional content but has a pleasant taste.
What Are Important Nutrition to Eat at Breakfast?
Healthy breakfast foods must consist of the required nutrients to meet the energy needs and processing systems in the body for all-day activities. Make sure the breakfast menu has the following nutritional content:
Consuming highest-protein breakfast foods has many benefits to start all-day activities and nutritional balance for health. One of the benefits of protein at breakfast is to reduce hunger fast. This is because, in theory, protein in the body secretes ghrelin in the form of hormones to increase satiety.
Another benefit of protein in the breakfast menu is helping the body’s metabolism in burning calories throughout the day. Those who do not eat breakfast regularly are at a higher risk of difficulty producing insulin. Where insulin is needed by the body to use glucose to provide energy for activity. Insulin resistance is closely related to diabetes.
Protein is also beneficial in maintaining blood sugar level that prevents excessive hunger due to decreased blood sugar. It is recommended to consume 30 grams of protein at breakfast.
High protein breakfast is also beneficial for those who are in a program to lose weight or bodybuilding to look the body more muscular.
2. Rich-Fiber Carbohydrates
Eating carbohydrates at breakfast is very important. But not all types of carbohydrate-contained foods are good for breakfast. The source of fiber-rich carbohydrates is the right choice to avoid sudden spikes in blood sugar which then decline very quickly.
Which will result in immediate hunger after eating? Fiber is useful for slowing down the process of converting glucose into energy. So that you have sufficient energy for long daily activities.
Other benefits of fiber in food at breakfast are reducing the risk of heart disease, digestive disorders, diabetes, and some potential cancers.
According to the Institute of Medicine, women should consume between 21 and 25 grams of fiber per day, while men are 30 to 38 grams per day.
Generally, fiber food sources at breakfast come from plants. Vegetables are the best source of fiber. In the middle of a cooked spinach bowl, it contains about 3 grams of fiber. While two servings of cooked mushrooms provide 2.5 grams of fiber. Other sources of vegetables rich in fiber are black beans, tortillas, etc.
Whole grain is a good source of fiber compared to refined grains which have been separated from fiber and other nutrients.
The fruit has high dietary fiber but when consumed in whole and not juice. The fiber content will be higher if you combine several fruits that have high fiber into one meal. Berries such as strawberries, blackberries, blueberries have high fiber if mixed with beans or cheese, you also get protein.
3. Healthy Fats
Fat is a nutrient needed in breakfast. Fats are beneficial for the body to form cell membranes, provide energy sources, protect the nervous system, help the body produce hormones, smooth the skin both from the outside or inside, stabilize blood sugar levels, lubricate joints.
The source of healthy fats in foods comes from scrambled eggs, avocados, oatmeal, whole grains, quinoa. Healthy low-fat recipes at breakfast can be made from omelet added with vegetables and fruit. Spinach and bananas are wrong or easily prepared foods.
Smoothies made from a mixture of fruits and vegetables are added with whey protein powder and seeds. You can add whole grain with berries, seeds, and boiled eggs.
Calcium is an important nutrient in food at breakfast. The importance of calcium in the breakfast menu is functioned in building bones, forming and dental care, and developing the brain and muscle work systems.
Sources of calcium nutrition for breakfast come from foods such as milk, yogurt, cheese. You can mix the food into oatmeal or cereal. Because some calcium sources contain high fat, you should choose low-fat content or even fat-free.
One type of low-fat calcium source is a smoothie with greek yogurt and seed mixture. In addition to containing calcium, these foods also provide protein and vitamins for your body.