Healthy Breakfast: How to Prepare the First Meal of the Day


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A nutrition expert reveals the importance and how to eat well at the beginning of the day

You may have heard about the importance of breakfast to start the day. But you have also come across someone who does not have this habit or perhaps you know yourself. However, the truth is that if you skip this meal, you may be missing out on essential nutrients for the rest of the day.

According to a study conducted by Ohio University, it showed that those who skip breakfast lose calcium from milk, vitamin C from fruit, fiber, vitamins and minerals found in fortified cereals.

Therefore, according to Dr. “Eating in the morning is a strategy to reduce calorie intake throughout the day and improve the quality of the diet,” says Marcella Garcez, registered dietitian, director and professor of the Brazilian Society of Dietetics.

“If the first meal of the day is sufficient and balanced, the caloric density will be lower. Skipping breakfast increases anxiety about eating, which causes hunger and cravings for high-calorie foods. Examples: sweets, fried foods, snacks and processed foods ” explains the doctor.

In addition, the study reached another conclusion. If a person does not eat the food that he ate for breakfast, he will not remember eating it during the day. “Then these nutrients that are common in breakfast become a nutritional gap,” says the nutritionist.

According to the USDA, calcium, potassium, fiber and vitamin D are nutritional components of general interest for the health of the general population. After all, the shortage of these nutrients is associated with health problems.

Breakfast Can be Essential for Health

Dr. Marcella says that most of the research on the topic has focused on the effects of skipping breakfast on children at school. This includes difficulty concentrating and behavioral problems.

“A good breakfast is fuel for the brain. Neurons use glucose as the main substrate for energy, so breakfast contributes to activities that require attention and thought.”

In this study, the team used data from the National Health and Nutrition Examination Survey (NHANES), which collects health information on a nationally representative sample of about 5,000 people each year through interviews, lab tests, and physical examinations. physical.

The sample for this study included 30,889 adults ages 19 and older who participated in the survey between 2005 and 2016. 15.2% of participants, or 4,924 adults, reported skipping breakfast.

The people who did this consumed fewer vitamins and minerals than the people who ate breakfast. The differences were more pronounced for folate, calcium, iron, and vitamins A, B1, B2, B3, C, and D.

Until You Lose Weight

“People who ate breakfast ate more calories than people who didn’t. But lunches, dinners and snacks were significantly higher for people who skipped breakfast and tended to eat a lower-quality diet.”

“This indicates that those who skipped breakfast had a poor nutritional profile for the nutrient and those who ate their lunch had a different nutritional profile.”

A healthy breakfast contains all the macronutrients in a balanced way, that is, proteins of high biological value, such as eggs, low-fat cheeses, yogurt, soy proteins and chickpeas, healthy carbohydrates, such as whole grains, oats and fruits, as well as as well as Good fats that contain oilseeds and olive oil Medical follow-up is essential for a healthy diet that meets the needs of each individual.”

Robert J
Robert J
I have more than 10 years of experience, Various International Advertising Agencies Such as Foote, Cone & Belding, Digital Media, Public Administration and as a Freelancer.


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