What to eat and what to avoid at breakfast
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You've heard that breakfast is the most important meal of the day? Although most people have already heard talk about it, some still have some difficulty in feeding well in this period and many doubts about what should or should not consume at breakfast.
"The breakfast can be considered the most important meal of the day, as we passed a night fasting period while we sleep and our body uses glycogen stores (stored glucose for the body to have energy) in order to keep their normal metabolic functions, "explains Karina Valentim, nutritionist PB Consulting Nutrition. "Thus, the realization of the breakfast is essential so that we can restore glucose stocks and have a day with more energy. In addition, our body is 'slow' when we wake up and to take the breakfast, we activate our metabolism. "
Helouse Odebrecht, functional and sports nutritionist, reinforces that this meal can not miss and should be performed as soon as possible after awakening. "This is because the body is fasting and activity, enters hypoglycemia and mobilizes muscle glucose to generate this energy, which was not received by the meal, those who do not do breakfast. Thus, one of the consequences of not taking the breakfast is the consumption of muscle mass and metabolism reduction, "he says.
Karina explains that breakfast should consist of all food groups: carbohydrates, protein, vitamins and minerals, and have a low-fat. "When we fail to make this meal, it becomes difficult to compensate in other times of the day and consume all these nutrients. People who tend to skip this meal generally have higher consumption of foods high in saturated fats, cholesterol and has a diet low in fiber, vitamins and minerals compared to people who eat breakfast, "said.
"Studies show that the brain uses only glucose as an energy source, if not we replenish this energy having breakfast, the individual may have hypoglycaemic attacks (decrease in blood sugar), dizziness, headaches, lack of attention , worsening of cognitive function and even fainting, and feel more hunger and desire to eat sweets in other times of the day, increasing the risk of overweight, "adds nutritionist Carina.
Also read: After all, carbohydrate fattening night?
- 1 The best foods for breakfast
- 2 The bosses of good nutrition
- 3 Good substitutes for black coffee
The best foods for breakfast
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Knowing the importance of breakfast, it is normal to emerge doubt: but, after all, what are the foods best suited for this meal (which should be complete)?
Below, the nutritionists cite examples of foods suitable for breakfast. Are different suggestions for the person know that you can choose from the foods in each group, the one (s) you like best.
Karina points out that the consumption of fruits should be performed so that the person has the supply of vitamins and minerals that will help the metabolism, especially in the morning.
The fruit should be chosen according to the taste of the person, but without exaggeration. A portion, in general, is enough.
2. Chia, flax, oats, granola, quinoa flakes
Helouse points out that, at breakfast, it is very interesting to include vitamins, minerals and fiber to the proper functioning of the intestine and also for an interesting contribution of these nutrients. Therefore, in addition to a serving of fruit, it is important to include some additional fibers such as chia, flax, oats, granola.
Read also: 14 facts about nutrition that everyone needs to know
Karina points out that currently there are many seeds and whole grain options to include at breakfast. "In addition to providing low-glycemic carbohydrates (decrease insulin action which, in high concentrations in the blood, increase fat storage in adipocytes), provide essential amino acids and unsaturated fats related to the reduction of inflammation in the body, increasing satiety and decreased LDL cholesterol, "he says. "It is recommended to include oatmeal, quinoa flakes, flax or chia seed," he adds.
3. Egg, yoghurt, low-fat cheeses, skim milk or soy milk
Helouse points out that a good source of protein such as eggs, yogurt, low fat cheese, is required for the replacement of that nutrient, thus keeping the protection of muscle mass.
Karina emphasized that proteins are indispensable for the construction and muscle recovery, formation of antibodies, hormones and enzymes. "Also, when we consume proteins have satiety for longer. We should prioritize the consumption of lean protein such as cottage cheese, ricotta, cottage, skim milk or soy and eggs (scrambled or omelette), "he explains.
4. Whole grain bread or gluten free toast and whole grain crackers, oat bran, tapioca
Helouse explains that consuming a carbohydrate / whole grain or low to medium glycemic index - such as bread or gluten, oats, oat bran, tapioca - it is important to generate the necessary glucose to the brain carry out their activities.
Karina reinforces the importance of consuming low-glycemic carbohydrates such as bread, toast and whole cookies, "that they contain fibers provide gradual energy and increase the individual's satiety time, and assist in bowel function," he says.
Karina remember that breakfast should consist of all food groups: carbohydrates, protein, vitamins and minerals, and have a low content of saturated fats.
It is also worth mentioning that the ideal is that all foods are properly "portioned" according to the energy needs of each person, considering age, gender, current weight and physical activity. So it is always interesting to tell, if possible, to the accompaniment of a dietician to make a custom menu.
The bosses of good nutrition
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In contrast, there are some foods that should not be consumed for breakfast or even that should be consumed in moderation. Check out:
1. Built (ham, turkey breast, salami and mortadella)
Helouse explains that industrialized and built - like ham, turkey breast, salami, bologna, besides not being excellent sources of protein, such as, for example, eggs are high in sodium and harmful chemical additives to health, especially when consumed daily.
Karina says it is essential to avoid the consumption of sausages containing, besides very sodium, chemicals such as nitrates and nitrites, which may trigger changes in metabolism and lead to fluid retention.
2. Foods high in saturated fats (butter, margarine, cream, yellow cheese)
"We should avoid foods high in saturated fats such as butter and yellow cheese. Although saturated fat and cholesterol are important for maintaining body temperature, formation of hormones and enzymes, formation of cell membrane, and other important functions, the high consumption of these fats in the diet is related to the onset of chronic diseases such as cardiovascular and obesity, "said Karina.
The nutritionist Helouse also reinforces the need to avoid fatty foods, as excess butter, cream, margarine.
Helouse explains that it is important to avoid excess sugar and foods containing sugar. "These are good strategies for weight maintenance and to prevent rapid release of insulin," he says.
Thus, if you have a coffee, tea or juice, for example, forget the added sugar! Always be attentive even to food labels, not to fall into "traps" of products that claim to be "healthy", but contain in its composition large amounts of sugars, for example, some cookies.
4. Cottage cheese and mayonnaise
Such foods should also be avoided for breakfast, according to the nutritionist Karina, since they have low protein content compared to cheeses.
5. Fried foods
Helouse remember that it is also essential to avoid eating fried foods. By the way, for anyone who cares to follow a good diet, frying is not indicated in any meal of the day.
Good substitutes for black coffee
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Most people have the habit of consuming black coffee in the morning. Most still believe that it gives more energy for the day to day due to the presence of caffeine. But know that there are other options beyond!
Karina says that there is much controversy over coffee. "Studies have shown that the physiological effects of coffee vary according to its formulation quantity consumed and individuality of each person," he says.
Helouse remember that having healthy habits such as diet control throughout the day, frequent physical activity, good water intake and good sleep are already factors that contribute to improved mood and quality of life, "since the body is with a beautiful stand of nutrients and also in balance generated by all these activities. "
But for those who do not like black coffee or want to vary slightly consumption at breakfast, here are some suggestions:
1. caffeinated teas
Helouse out that caffeine is a natural stimulant and can be found in teas, such as black, green, matt white. "What can quietly replace the coffee and, preferably, should be taken unsweetened" he says.
2. Other teas and infusions
Karina is recommended for individuals who are sensitive to caffeine, lemon infusions, ginger or fruit which have antioxidant activity.
Other teas such as hibiscus, lemon grass, marsh cane, pana ginseng can also be excellent alternatives to replace the coffee, according to Helouse.
3. Green juice with ginger and lemon
"The green juice with ginger and lemon is also an option to replace the coffee and help available throughout the day," says the nutritionist Helouse.
Anyway, there are many good food choices for a full and healthy breakfast! And this meal is extremely important because, after an overnight fast, the body needs nutrients to spare and energy to start the day.