The 5 Ingredients For An Exceptional Breakfast

Specialists recommend learning to eat breakfast correctly and try to make sure that this meal contains at least dairy, fruit and cereals.

According to popular belief, breakfast is considered the most important meal of the day. It depends on him that we start the day with energy and a good mood. However, due to lack of time or other reasons, in many cases people tend to eat breakfast in a way that is not very nutritious and healthy.

Specialists recommend, especially in the smallest, to have breakfast correctly and try to never avoid this food. Next, we develop the 5 ingredients that provide a large amount of nutrients to the body from the morning.

1. Whole grains

In the morning it is important to consume food that provides energy for several hours. Specifically, if you are going to perform physical and mental exercise. Therefore, it is advisable to consume  whole grains, which are rich in vitamins, minerals and fiber.

Specialists consider that whole grains are preferable to non-whole grains, since they provide less amounts of sugars and preservatives. Among them:

• Oats: very rich in fiber, protein, fat, vitamins or essential amino acids. This facilitates the digestive process and makes it ideal, according to certain studies, to prevent certain pathologies. It should be boiled a little with milk or vegetable drink so that it does not cause heartburn, although it can also be taken raw.
• Brown rice: it is a widely consumed cereal, which can be consumed in many different ways. Boiled with a little salt, boiled with milk or as a rice drink, with cinnamon and lemon peel. A delicious rice pudding makes an excellent breakfast. You can also choose the rice pancakes to accompany with other ingredients.
• Corn in many countries is one of the most consumed cereals : we find it in the form of cereals or we can also use its flour to make delicious pancakes.

2. The fruit

The fruit can be taken fresh, in the form of natural juice, in unsweetened jam or dry. Professionals tend to recommend its consumption in the morning, since it has been shown that this food, consumed regularly in children, together with cereals, can lower body BMI in adulthood.

The pieces of fruit are very different from each other. It is convenient to differ what are the properties of each one and to consume those that best suit the person. Some suggestions are as follows.

Citrus fruits such as grapefruit or orange are popularly believed to be excellent on an empty stomach. They are fruits that provide a lot of energy. In the same way, due to their high fiber content, figs help fight constipation and grapes are rich in silicon, an essential mineral for the proper functioning of the body.

On the other hand, pineapple provides digestive enzymes and, due to its bromelain content, it has anti-inflammatory properties.

A dairy

In preparing a nutritionally adequate breakfast, there must be foods from at least 3 of the basic groups: dairy, cereals and fruits. Thus, it has been recommended to include dairy in breakfast. In addition to milk, people who do not tolerate it well or who prefer other foods can choose from several options. Among them, other variants of milk such as soy or oatmeal stand out. 

Natural yogurts or cheese can also be included in breakfast. This can be from cow, sheep or goat. Cottage cheese, butter, or ghee is also a good option.

A natural sweetener

When it comes to sweetening, specifically some of the previous ingredients, we recommend studies indicate consumer with moderation white sugar.  Instead, you can opt for some of the following options.

• Brown, whole or cane sugar.
• Panela or honey.
• Maple or agave syrup.
• Fruit or cereal molasses.