A Wholesome Breakfast: What Is Worth Eating?

A wholesome breakfast provides the body with the key nutrients that keep it healthy. In today’s article, we will suggest what foods should be included in it. Read on!

A wholesome breakfast should be the first healthy meal of the day. Despite this, it is precisely this meal, aside from snacks, that we consume the most processed foods.

Since breakfast is the first food you eat until many hours of fasting, you should ensure that you are consuming only the highest quality nutrients. Then how can you turn breakfast into a healthy meal?

You must eat a varied breakfast. Therefore, it is worth changing cookies, breakfast cereals and sweet rolls to natural food products. This is the only way to eat healthier breakfasts. Today you will learn more about it.

A wholesome breakfast: is it really the most important meal of the day?

Many nutritionists have different opinions on this. Research published in the Cureus Journal of Medical Science indicates that other behaviors, such as intermittent fasting, also have health benefits. Also, consider the fact that in many homes breakfast is a low-quality meal as it is made up of many highly processed foods.

Nevertheless, a wholesome breakfast is at the top of the list of healthy habits that support the health of the body. This is confirmed by the latest research published in the International Journal of Environmental Research and Public Health . Therefore, whether you eat or skip breakfast, quality matters.

Dietary education plays a significant role as it helps you slowly replace processed foods with fresh foods at the start of the day. Thanks to this, you will gain the nutritional values ​​that your body needs to carry out everyday activities without any problems and not experience deficiencies.

Eat a varied and wholesome breakfast every day

A healthy and varied breakfast is one with at least one source of protein, one source of fat, and one source of good carbohydrates. When it comes to proteins, choose animal products such as milk, ham, turkey, cheese, sirloin etc. or vegetable products such as nuts.

When choosing fats, try to use raw extra virgin or avocado olive oil. As for carbohydrates, oatmeal is the best source of carbohydrates,  as they also contain a lot of fiber.

A wholesome breakfast

A high-quality, nutritious breakfast has a beneficial effect on the entire body. This is why you should eat fresh and varied foods.

Don’t forget about the fruit

Vitamins and minerals are a key part of any breakfast, so you need to make sure they are in it. The best way to make sure you are getting the most of these nutrients is to eat fruit. Whenever you can, choose fresh fruit. If this is not possible, drink a glass of freshly squeezed natural juice with pulp.

Do you have cow’s milk?

Although many advertising and food trends say otherwise, milk is still an excellent food product. Plant-based drinks that are intended to replace them often contain large amounts of sugar, unless you make them yourself at home. This is why milk remains the best source of protein and fat.

In addition, you will find large amounts of calcium and vitamin D in it (most of the population suffers from its deficiency). You can see for yourself that cow’s milk is an excellent product to protect against bone health deterioration later in life, especially in women. You should not eat it only if you are lactose intolerant.

The seeds are a good supplement

If you want to create the perfect breakfast, add a good source of antioxidants to it. Chia seeds and sesame are great for this role. However, always watch how much you add, because they have a lot of calories.

Foods that do not make up a wholesome breakfast

Your breakfast should not include processed foods that contain high amounts of trans fatty acids and refined sugars. These ingredients put a lot of strain on the pancreas.

In addition, they can lead to the appearance of free radicals and the development of inflammatory processes. This is why a balanced breakfast cannot consist of sweet rolls, commercial cereals, cookies and fruit drinks.

If you don’t have time

One of the main problems faced by those trying to eat a balanced breakfast is lack of time. If you also have a problem with this, try to prepare your breakfast the day before going to bed.

An excellent proposition is oatmeal pancakes. They will stay fresh overnight when stored at room temperature. To improve their taste, you can add yogurt or fruit to them.

Make your breakfasts varied. This will help you avoid monotony. You can also try eating whole grain crackers. If you want them to be even more nutritious, add nuts and fruit to them.

A wholesome breakfast: a few examples

• Toast with olive oil, grated tomato, and turkey.
• Coffee with milk and fruit.
• A bowl of oatmeal with fresh milk, chia seeds, a handful of chopped walnuts, and pineapple.
• Yogurt or fresh cheese mixed with sesame and peanuts.
• Melon with ham and coffee.
• A small sandwich with guacamole and tuna, some fruit and coffee.

How healthy are your breakfasts? Remember all our tips for tomorrow and the days to come. Thanks to this, you will be able to enjoy the first meal of the day, and at the same time provide yourself with the right dose of nutrients that will have a positive effect on your body.