Breakfast has the role of awakening the body and spirit, after the night’s rest, through an energy intake necessary for the whole day. Calmly, with pleasure and with a balanced diet.
The most important meal of the day
You have certainly heard thousands of times that breakfast is the most important meal of the day. A hearty breakfast will give you energy and a lot of strength.
The first meal of the day should contain protein, fruits, whole grains, and vegetables. If we cannot put all these foods on a meal, then we should combine at least three of these groups for breakfast.
Portions should take into account age, activity, and general diet. Normally, foods from a meal should contain 25% protein, 25% carbohydrates, 50% fruits or vegetables.
Breakfast should represent 20-25% of the energy intake for the whole day.
Today I thought I’d give you a healthy breakfast idea, namely: banana, kiwi, watermelon, melon, berries smoothie with whole grain, and Chia seeds. It is a madness of flavors, believe me, also it contains fiber and antioxidants.
Whole grains contain fiber, which is important for health, they regulate cholesterol and blood pressure. The fibers also give the feeling of satiety and provide the energy needed for a day.
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• 9 tablespoons of whole grains
• 2 teaspoons of Chia seeds
• 1 berry yogurt (400 g)
• 1 ripe banana
• 1 kiwi
• 1 cup watermelon + melon
• 1 cup of blueberries
• 1 cup of cranberries and blackberries
Leave a few pieces of each fruit for decoration
Method of preparation
1. Peel the banana, and kiwi, cut them into pieces, and mix them in a blender with fresh (or frozen berries, as appropriate), melon pieces, and yogurt.
2. Put the banana, kiwi, watermelon, melon, and berry smoothie in a bowl, then arrange the cereals, Chia seeds, and some of the remaining fruit on top.
The smoothie with berries, kiwi, and bananas is a versatile recipe because you can play as you want with the ingredients, healthy, full of antioxidants, and without added sugar.
In conclusion, if you skip breakfast, you have no way to recover this loss. After 10 or 12 hours of “fasting”, the body needs new resources, because the nutritional intake of the previous day has been exhausted.