Healthy Eating To Start A Day Full Of Energy

A healthy and balanced diet helps to stimulate the metabolism and guarantees the necessary energy for all activities. Also, remember that after From spending several hours fasting while you sleep, the body needs nutrients to get going.

To achieve this objective, it is necessary to guarantee an adequate diet. The variety and the balance in it are two basic premises in order to improve health. That is why we are going to tell you what are the keys to making an efficient menu.

Foods to start a day full of energy

For the food we put on the plate to provide us with the greatest possible amount of benefits, it is important to maintain a balance between the different food groups. Likewise, we must try to make these as organic and fresh as possible.

The way you prepare food is also an important aspect, because although it may not seem like it, those foods that contain a lot of fat and calories can make you feel tired during the day. And because? because these two nutrients (fat and calories) require a higher energy expenditure by the body, when digesting them.

At breakfast, instead of opting for fatty foods full of calories, it is best to start the day with light foods, but with high nutritional value, which provide us with the nutrients we need.

Now, we must consider that our nutritional needs may vary according to age, habits and health. Therefore, it is always important to consult the nutritionist directly. 

Egg

As a publication in Nutrition Today magazine highlights , eggs are a food that provides a nutrient-rich source of energy from protein and fat. Thanks to its ability to help maintain an optimal energy level, it also indirectly helps regulate blood glucose levels.

Among its components, leucine stands out, a type of amino acid that helps produce energy in several ways. In particular, it can not only help cells absorb more sugar in the blood, but stimulate the production of energy in the cells and promote the breakdown of fat for energy.

Among other things, this same study reveals that eggs contain several B vitamins, including thiamine, riboflavin, folic acid and B12, which are also key to energy. Therefore, it represents an ideal option for your breakfast in its different ways of preparation. :

• Boiled
• Scrambled.
• Fried
• In tortilla u omelette.

Just remember to use vegetable oil and combine them with a low-calorie garnish.

Bananas

Among the fruits that help maintain an optimal energy level, the banana stands out. In fact, this was supported by a study published in the scientific journal PLOS ONE , which determined that consuming a banana before a 75 km cycling event could be as efficient as a carbohydrate drink in improving the performance of the cyclists. endurance athletes.

Although more evidence is required to confirm these effects, it appears to be due to its significant contribution of carbohydrates, B vitamins and potassium.

• One or two bananas for breakfast will provide an important supply of energy and minerals to start the day .
• You can also cut it into small pieces and add it to your cereal or pancakes, or cover them with peanut or almond butter.

Yoghurt

In one of its publications, the medical journal Advances in Nutrition recognizes that yogurt is a significant source of milk protein, calcium, magnesium, vitamin B-12 and linoleic acid, nutrients that increase energy levels and feelings of well-being.

Also, its content of probiotics helps improve the absorption and digestion of nutrients, which is essential to maintain good physical and mental performance. In turn, this same publication highlights that, combined with fruits, this food contributes to reducing the intake of obesogenic foods with a high caloric content.

Oatmeal

Without a doubt, one of the best breakfast foods is oatmeal. Not only is it versatile and easy to prepare, it is a significant source of nutrients that contribute to the sustained release of energy. To go into detail, it contains beta-glucan, a type of soluble fiber that forms a thick gel when combined with water.

According to data published in the European Journal of Nutrition , the presence of this gel in the digestive system favors the regulation of glucose levels and delays the emptying of the stomach. In turn, this food provides vitamins of the B complex, iron and manganese, which are decisive in the energy production process.

Foods that you should avoid during breakfast

Many of the popular breakfast items are actually not entirely healthy. Therefore, when designing an energy breakfast it is important to know how to recognize those foods that can be harmful. In general, the key is to avoid so-called “ultra-processed” foods, which are linked to an increased risk of being overweight and obese.

These include:

• Industrial bakery products, including pancakes and waffles.
• Stuffed meats.
• Sugary cereals.
• Processed fruit juices.
• Jams
• Flavored yogurts.

Healthy eating will reduce the risk of getting sick

Choose your breakfast foods wisely to start a day full of energy. In addition, you will feel in a better mood to carry out all the tasks of the day. Remember that a good diet is the basis of health, it is essential for the prevention of diseases.