4 golden rules to follow to build a super healthy and nutritious breakfast

4 Golden rules to follow for a super healthy and nutritious breakfast

We all know that breakfast is one of the most important meals of the day, perhaps even the most important. Here are some golden rules to follow to build a healthy and nourishing breakfast

Breakfast is a very important meal. As the name indicates, it breaks our fast after a good night's sleep, and as such, it should be a nourishing start off the day. 

To make healthy choices as soon as you wake up, follow these rules:

1. Start with carbohydrates:

Preferably slow-releasing ones,  such as whole-grain bread or whole-grain cereals like oats, buckwheat, or a good mix of muesli. Carbohydrates should account for 50-60 % of total breakfast calories.

Carbohydrates should account for 50-60 % of total breakfast calories.

2. Add some healthy fats

Avocado, nuts, extra virgin olive oil. Stay away from processed fats. 

 

The healthiest breakfast

 

3. And protein

A serving of good quality protein such as salmon, tofu, tempeh, unsweetened yogurt (soy if you don't consume dairy), quinoa, beans, or a good quality protein powder.  

A nutritious breakfast

4. Top with a good serving of fruits and vegetables

Frozen berries are a great option, as they are usually frozen at the peak of freshness. Vegetables are always a good idea. You can add some greens to your smoothie or scrambled tofu, or top your avocado toast with some cherry tomatoes or spinach. While you can drink fruit juice fruit at breakfast,  remember that if you eat fruit whole you will get more satiated because it will provide more fiber and will have a lower glycaemic index.

Choose wholemeal bread

Some ideas:

Energy-boosting breakfast

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Peter O Brien

Peter started out his professional life as a restaurant critic but ended up moving to the kitchen, realizing that his passion didn’t only lie in tasting the food, but MAKING it. Follow his delicious recipes, as well as useful articles about the many benefits healthy and delicious food will bring to your life.+ info

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