What is a healthy morning breakfast?

What is a healthy breakfast?

 What is a healthy breakfast? The first meal of the day, which is breakfast, can contain healthy sources of carbohydrates to provide the body with energy, and dietary fats and fibers that help make you feel full, and should contain protein; Contributes to the construction and maintenance of muscles.

Although there are many types of breakfast that provide nutrients to the body, they also contain a large number of calories, for example, the breakfast that consists of eggs, processed meat and toast can contain 500 calories or more, and the breakfast that consists of in oatmeal, or breakfast cereals made from whole grains, and avocado, and toast also contain a lot of calories, so it is necessary to look at the amounts and portions of food eaten for breakfast, even if the food is healthy , and it is also recommended that it be a little fat, refined sugars  These are the main nutrients for a healthy breakfast:

Whole grains: for example; Whole wheat or whole grain bread, whole grain breakfast cereals, homemade muffins, oatmeal and more.

 Low-fat protein: including; Eggs, legumes, lean meats and nuts.

Labneh also contains protein and is low in calories, chickpeas are legumes, and beans are a good source of protein and dietary fiber.

Low-fat dairy products: of which; Milk, low-sugar yogurt, and low-fat cheese, such as; Cottage cheese.

Vegetables and fruits: such as; Frozen or fresh fruits, or natural juices without added sugars, and smoothies or shakes that contain vegetables and fruits, but it is preferable to eat whole vegetables and fruits than their juices.

Tips for a healthy breakfast

The following points show some tips for a healthy breakfast: 

Avoid fried foods and vegetables at breakfast: they are high in fat, calories and sometimes salt, for example, fried foods can increase the risk of obesity, high blood pressure and cholesterol level, all of which are risk factors that can contribute to many chronic 

 Avoid processed meats: they contain large amounts of fat and salt.

 Reduce portion size for those who don't want to eat breakfast: Breakfast can be eaten late as the breakfast schedule is very flexible and it is not necessary to eat it immediately after waking up, it is recommended to leave a certain time between meals.  , which reduces the feeling of hunger or eating quickly and with more food than necessary.

 It should be noted that the amount of breakfast can be small, such as; Eat bananas just with peanut butter, or yogurt with fresh fruits, or make a smoothie with fresh vegetables and fruits, and you can add some seeds to it like; Chia seeds, flaxseeds, dietary fiber, or omega-3 sources can be 

 Prepare breakfast the night before: Iftar can be prepared the night before and heated as needed for quick eating the next day if eating at home is not possible.

The importance of breakfast

Breakfast is the most important meal of the day, it is the first meal that is eaten after stopping eating, or fasting overnight and sleeping, it also helps to activate the metabolism within the body, it should be noted that the foods that are taken for breakfast must be available at home and its prices at hand, it must also contain important nutritional components that provide the body with the energy it needs to carry out daily activities, also taking care to include healthy