Don’t skip your breakfast, jump starts your day

Research shows that eating breakfast can help people stay healthy and control their weight. At the some time, skip breakfast can set you up, for overeating later in the day. A healthy breakfast is an important part of a balanced diet.
Breakfast is a meal that ensure some nutrient like vitamins and mineral, refuel your body, satisfy your appetite, set right condition for smart decision all day long.

The secret for a perfect breakfast that help you feel full for hours, is combines good carbohydrates (or starchy food), fiber, some protein and a small amount of good fat. Here’s some more details for a healthy breakfast:

Fruits and vegetables: examples include 100% juice drink without added sugar, fresh fruit and vegetables
Whole grains: bran bread, bran toast, bran muffins, bran crackers, whole- grain cereal.
Low fat dairy: examples include milk, plain sugar yogurts, low-fat cheese.
Lean protein: lean meat, fish or hard boiled eggs.
Pulses: lentills, black beans, red beans, chickpea, red lentils, peas, soy.

Some smart example for your breakfast:

Oatmeal cooked with nonfat milk, topped with chia seeds and nuts + a mug of black tea
An apple smoothie blended with coconut milk, a handful of fresh spinach and fresh grated ginger + toasted whole-grain bread topped with olive oil, balsamic vinegar, red onion and tomato
A fabulous breakfast bowl: black beans, avocado, cubed tofu or feta cheese, sesame seeds + a glass of green tea
A fabulous breakfast bowl: read beans, smoked salmon, avocado, tomato, almonds + a glass of rooibos tea

If you are short in time, here some quick and flexible option:

Mix low-fat yogurt with whole grain cereal + a glass of orange juice
Blend almond milk, a medium banana and 5 strawberries for 40–second delicious smoothy + a bran muffin
In a bowl, blueberries, blackberries, banana and any other fruit in season and whole-grain cereal + a glass of 100 percent fruit juice

Everyone has part in supporting healthy eating style, is crucial that you be a model and eat breakfast every morning, in this way your family and friends will follow your good example.

Sabrina Severi
Biologist expert in Human nutrition