Learn how to assemble a healthy breakfast – 04/28/2023 – Equilíbrio

Each day, an estimated 10 to 20% of adults in the United States skip breakfast. And this, according to nutrition experts, can be a mistake.

A morning meal, or breakfast, not only gives you the fuel you need to start your day, several studies have found that eating breakfast regularly is associated with a host of health benefits.

Among these are lower risks of obesity, cardiovascular disease and type 2 diabetes, as well as improvements in short-term memory in adults, school performance in children and overall diet quality, says Kathryn Starr, a registered dietitian and associate professor of medicine at Duke University.

“All of our meals are important. I don’t think breakfast is the most important,” Starr points out. But “it starts the process for our bodies to function properly.”

Mix of proteins, fats and carbohydrates

To maintain healthy blood sugar levels, energy and satiety until your next meal, it’s important to have the right balance of protein, fiber and unsaturated fats at breakfast, says Lauren Harris-Pincus, a registered dietitian in New Jersey.

That roughly translates to at least 20 grams of protein, 8 to 10 grams of fiber, and 10 to 15 grams of unsaturated fat, totaling about 300 to 350 calories, says Harris-Pincus.

But it’s important not to get caught up in the numbers, says Alice H. Lichtenstein, professor of nutrition science and policy at Tufts University’s Friedman School.

Your nutritional needs will depend on your weight, activity level, age and health conditions, points out Lichtenstein.

More important, she says, is focusing on what you enjoy and makes you feel energized and satiated. “A lot of times we try to give people formulas,” she says.

One thing to prioritize when planning your morning meal, according to Harris-Pincus, is protein. Many Americans consume more than enough protein throughout the day, she says, but often not enough at breakfast — and instead opt for foods high in refined sugars or other carbohydrates.

When they prioritize protein, Starr points out, they often choose foods high in saturated fats, such as bacon or sausage, which can increase the risk of cardiovascular disease.

Your body needs protein to maintain muscle mass, metabolism, and physical strength (among other things), says Harris-Pincus, but it can only use about 25 to 35 grams of protein per meal for these purposes. If you consume more protein at once, your body will use it for energy, store it as fat, or excrete it.

So if you “skip breakfast or don’t eat protein for breakfast,” Harris-Pincus points out, “you miss that opportunity because you can’t double down on protein later.”

Don’t forget nutrients in ‘deficit’

Calcium, vitamin D, potassium and fiber are commonly called “deficit” nutrients, notes Harris-Pincus, because people often don’t get enough of them.

Over time, deficiencies in these nutrients can lead to a variety of problems, including weak bones, poor gut health and high blood pressure.

But it turns out that many healthy breakfast foods are packed with these nutrients.

Most fortified cow’s milk contains calcium, vitamin D and potassium; most fortified cereals contain vitamin D (just be sure to choose those that are high in fiber and low in added sugars); bananas, citrus fruits and many dried fruits have potassium; and oats are high in fiber.

“So when you think about something like a bowl of whole grain cereal and milk with some fruit, it really cuts down on the nutrient deficiency,” says Harris-Pincus.

Make breakfast what you want

You don’t have to stick to a standard breakfast to get an early morning mix of nutrients, says Josephine Connolly-Schoonen, director of nutrition at Stony Brook Medicine.

“Any plant-based whole food will have a lot of phytonutrients,” she says, which are antioxidants that protect your cells from damage.

These foods also contain fiber, which helps you feel full and improves gut health.

Coffee and tea can also provide some antioxidants and be part of a nutritious breakfast, recommends Connolly-Schoonen — just don’t overdo the sugar.

Amanda Sauceda, a nutritionist in Long Beach, Calif., advocates expanding breakfast to include anything you might have at other times of the day.

“I don’t like breakfast food, but I hate how my body feels if I don’t eat it,” she says.

His morning meal is often a version of the previous night’s dinner, which could be Chinese takeout or grilled chicken with vegetables.

“I’ve been known to eat whatever we ate the night before and wrap it in a tortilla and make a burrito,” she says. “I’m still figuring out what my food groups are, even if it’s not what you traditionally have for breakfast.”

Connolly-Schoonen says taking your time and enjoying your food is important. Eat when you’re hungry, stop when you’re full, scores.

And breakfast doesn’t have to be first thing in the morning. “If you wake up and go to an exercise class at 7:30 am, you can have a few bites of something if you’re hungry, go to class, and come back to finish breakfast,” points out Connolly-Schoonen. “Whatever works best for you.”

Get creative with recipes

Many breakfast ideas that nutritionists recommend are simple to prepare, nutritious and delicious. Here are some options to get you started:

— Soaked oats in milk overnight, with chia seeds, diced fruit and dried fruit – also known as overnight oats or overnight oats

— Whey protein shake with kale or spinach, fruit and Greek yogurt

— Wholemeal toast with peanut butter and sliced ​​strawberries

— Greek yogurt with slivered almonds or walnuts and berries

– Whole wheat burrito with scrambled eggs, cheese, beans and sauce

— Oat bran or high-fiber cereal with milk, whey protein, almonds or walnuts and sliced ​​melon

— Wholemeal toast with cream cheese and smoked salmon

— Tofu scramble with light mozzarella, vegetables, avocado and wholegrain toast

— Leftover grilled chicken, baked potato and green beans

— Baked potato wedges on a bed of spinach, topped with an egg

— Leftover quinoa mixed with arugula, hummus and cucumber

Translated by Luiz Roberto M. Gonçalves