Guide to a balanced breakfast

A balanced breakfast is essential for starting the day with energy, focus, and a positive mood. 

After hours of fasting at night, our bodies need nutrients to re-energize and prepare for daily tasks. A complete breakfast provides carbohydrates, proteins, and healthy fats in the right amounts, which helps keep blood sugar levels stable and improves both physical and mental performance. 

Here are the essential components for a nutritious breakfast and some ideas for preparing it.

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1) Complex carbohydrates for sustained energy

Complex carbohydrates like oats, whole grains, and fresh fruits are long-lasting energy sources. Unlike simple carbohydrates, which cause sugar spikes, complex carbs release energy gradually, keeping you active for longer. These carbohydrates are also rich in fiber, which aids digestion and provides a feeling of fullness.

Breakfast idea: Cooked oats with sliced banana, a dash of cinnamon, and a handful of nuts.

2) Proteins for strength and repair

Proteins are crucial for tissue growth and repair, as well as for maintaining stable blood sugar levels. Plus, consuming protein at breakfast helps you stay full longer and prevents mid-morning cravings. You can get protein from eggs, Greek yogurt, milk, nuts, and seeds.

Breakfast idea: Whole-grain toast with avocado and a poached egg or a serving of Greek yogurt with almonds and strawberries.

3) Healthy fats for brain health

Healthy fats, especially omega-3 and omega-6 fatty acids, are essential for brain and nervous system health. You’ll find them in foods like avocado, chia seeds, olive oil, and nuts. These fats help improve concentration and memory and provide energy without a rapid blood sugar spike.

Breakfast idea: A smoothie with plant-based milk, a tablespoon of almond butter, some spinach, and chia seeds.

4) Vitamins and minerals for body balance

Including a serving of fruits or vegetables in your breakfast provides vitamins, minerals, and antioxidants essential for the body’s optimal functioning. Fruits like berries, citrus, and kiwi are rich in vitamin C, which strengthens the immune system, while spinach and broccoli offer iron and magnesium.

If you need an extra boost, try adding a vitamin C supplement to your daily routine.

Breakfast idea: A bowl of Greek yogurt with fresh fruit (blueberries, strawberries, and kiwi) and a tablespoon of flaxseeds.

5) Hydration: the key you can’t forget

It’s important to start the day hydrated! Drinking water helps activate your metabolism, and if you prefer something different, an herbal tea or a glass of water with lemon is an excellent option to accompany your breakfast.

To get the most out of your breakfast, avoid processed sugars and refined flours, which can cause glucose spikes and leave you feeling tired shortly afterward. Also, try to eat breakfast within the first two hours after waking up to reap maximum benefits. 

Starting the day with a balanced breakfast is an investment in your well-being and productivity. By choosing the right foods, you boost your energy and focus and take care of your long-term health. Prepare for a productive day with these breakfast ideas!

*** This article is for informational purposes only. Consult a physician or dietitian before making any changes to your diet or lifestyle.