A Perfect Breakfast For A Balanced Diet

Include a nutritious and healthy breakfast as part of a balanced diet. Learn how to prepare these 3 nutritious recipes to start your morning with energy.

If we talk about maintaining a healthy lifestyle and a balanced diet, we cannot leave aside a meal as important as breakfast.

Starting the day with a good breakfast starts your metabolism. The important thing when choosing a breakfast in a balanced diet, is to identify the foods that are a source of nutrients and vitamins. In this way, it will be much easier to satisfy the palate and meet personal nutritional needs.

What should a breakfast contain in a balanced diet

For breakfast to be considered healthy and provide nutrients to a balanced diet, it is recommended that it include certain ingredients. For example, it could include:

1. Cereals

To start the day with the necessary amount of carbohydrates, nutrients and fiber, you can include at least one serving of cereals. By this we do not mean those processed and with high levels of sugar, but those that are natural such as oats, wheat or rye.

2. Dairy

Beyond the controversies that occasionally arise,  nutritionists highlight the importance of animal milk and its derivatives. Among them, milk, cheese and yogurt are recommended, preferably skim to reduce fat intake.

The  milk , unlike beverages derived from plants, provides a very rich nutritional variety. It contains calcium, phosphorus, magnesium, zinc, iodine, selenium and vitamins A, D and the B complex, also a high amount of vitamin B12.

3. Fruits

Including a serving of fresh fruit for breakfast will fill your body with a lot of energy and vitality first thing in the day. Remember that by consuming the fruit in portions, and not in smoothies or juices, you enjoy its delicious flavor without overloading it with sugars or processed elements.

4. Nuts

As a complement to breakfast, it is advisable to include a small portion of nuts. These will provide the necessary amount of good fats and help maintain cholesterol levels in our body.

Simple breakfasts to stay healthy

You can prepare a healthy breakfast and maintain a balanced diet with few ingredients, very simply.

Powered oats

By combining a cereal like oatmeal with a serving of fruit you will be giving your body energy and vitality. Oatmeal helps to regenerate cells and contains especially fiber.

Ingredients

• 1 cup of almond milk (250 ml)
• 2 cup of oatmeal (210 g)
• ½ tablespoon ground flaxseed (7.5 g)
• Cinnamon to taste)
• ¼ cup of berries (37.5 g)

Preparation

1. First, cook the rolled oats with the almond milk in a pot over medium heat.
2. Then, when it’s ready, add the flaxseed and cinnamon.
3. Before serving it, proceed to include the fruit portion.

Greek yogurt

Due to the high levels of proteins and probiotics that this food contains, it is recommended when adopting a healthy diet.

The versatility of its flavor makes both children and adults enjoy its consumption.

• If you want to repower it, you can accompany it with a little nuts or natural fruit.
• Thanks to the nutrients that these types of foods have, they are an injection of health for our body.

Avocado, tomato and cheese toast

Ingredients

• 2 slices of whole wheat bread
• 2 tablespoons of balsamic vinegar (30 ml)
• 1 large tomato (or 2 small ones)
• 1 tablespoon of olive oil (16 g)
• Sea salt and black pepper (to taste)
• 1 cup of low-fat cheese (200 g)
• 1 avocado or avocado

Preparation

1. With the oven at 400 ° F (200 ° C), first heat the toast until golden brown on both sides and set aside.
2. Next, cut the tomatoes into quarters and place them in a glass bowl along with the olive oil, balsamic vinegar, black pepper, oregano, and sea salt.
3. Finally, when it is a homogeneous mixture, place in an oven-safe container and brown for about 15 minutes.

Plating

• For the presentation of the toasts, spread the cheese abundantly on each of them.
• Then, when the tomatoes are done, you reserve them until they are at room temperature.
• Next, you proceed to assemble our plate.
• First you place the toast with cheese, then the tomato and pieces of avocado on top.

• Before eating them, remember to season with pepper and salt.