A Nutritionist's Take On A Complete Breakfast And What It Contains

A breakfast that kickstarts your metabolism and curbs mid-morning cravings is essential for maintaining energy levels and promoting overall health. Opting for a balanced meal with a combination of protein, healthy fats, and fiber-rich carbohydrates can effectively fuel your body and keep you feeling satisfied until your next meal.

breakfast

A complete breakfast

Leticia Carrera, pharmacist and director of the Felicidad Carrera beauty centre recently explained a that a complete breakfast that provides the body with optimal portions of all necessary nutrients. Take a look at the list below:

1. A portion of carbohydrates. "Preferably whole wheat bread or oatmeal," Carrera points out. Some healthy fat like in extra virgin olive oil or avocado.
2. "Both oil and avocado are heart-healthy foods because they are rich in monounsaturated fatty acids," Carrera shares. Of course, if you are looking to lose weight, she advises not to include avocado every day, but every other day.
3. A portion of protein such as eggs, Serrano ham, marinated salmon or turkey 0% fat. In the case of eggs, she recommends a hard-boiled egg or French omelet. "It is better to avoid fried eggs, which have a higher caloric content.''
4. A piece of fruit or fruit juice.

Even as breakfast is considered the most important meal of the day, it's true that some people may not feel hungry in the morning or may be pressed for time, experts emphasise the importance of not skipping breakfast.

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Active metabolism with the right breakfast

For example, nutritionist Paula Mart¨ªn Clares (@farmanutribypaula in networks) says that one of her main tips to activate metabolism is not to skip breakfast, "Because the cortisol levels will rise and you will lose muscle mass. This can not only add years to your body but will make it less efficient at burning fat," he says in one of his Instagram posts.

Notably, calories eaten at breakfast (usually around 300/400 kcal.) are burned throughout the day. Therefore, if you want to lose weight, it is preferable to reduce this intake in the other meals and not in the first of the day.

The best options for a wholesome breakfast

Some of the meals approved by Clares are listed below:

1. Grapefruit juice with mint leaves and a muffin oatmeal, apple and cinnamon muffin.
2. Chia pudding with a few drops of vanilla extract; a matcha green tea with stevia and a serving of pineapple.
3. Oatmeal pancakes with agave syrup and blueberries along with a green tea.
4. Two whole wheat bread toasts with avocado, a glass of skimmed milk and a portion of papaya.

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