This breakfast helps prevent snacking between meals, according to a nutritionist

You may think that your flavoured yogurt breakfast is healthy, but this nutritional expert wants you to reconsider your choices.

Laticia Carrera, pharmacist and director of the Felicidad Carrera beauty centre says, "As soon as I start the day, I take my nutricosmetics cocktail with a glass of fresh skimmed milk and two slices of whole wheat toast, which is topped with extra virgin olive oil. Some days I add Serrano ham, avocado or tapenade (olive pate) and on others, I in add orange juice." She explains that this is an example of a satiating Mediterranean breakfast that helps one avoid any mid-morning hunger pangs and keeps the glucose levels stable, which is essential for personal well-being. 

What does a complete breakfast include?

For the expert, a complete breakfast that provides the body with optimal portions of all necessary nutrients should have the following:

• A portion of carbohydrates. "Preferably whole wheat bread or oatmeal," Carrera points out.
• Some healthy fat like in extra virgin olive oil or avocado. "Both oil and avocado are heart-healthy foods because they are rich in monounsaturated fatty acids," Carrera shares. Of course, if you are looking to lose weight, she advises not to include avocado every day, but every other day.
• A portion of protein such as eggs, Serrano ham, marinated salmon or turkey 0% fat. In the case of eggs, she recommends a hard-boiled egg or French omelet. "It is better to avoid fried eggs, which have a higher caloric content.''
• A piece of fruit or fruit juice.

A breakfast that activates the metabolism

Although breakfast isn't essential for many working individuals, experts generally recommend that it should not be skipped. For example, nutritionist Paula Martín Clares says that one of her main tips to activate metabolism is not to skip breakfast, "Because the cortisol levels will rise and you will lose muscle mass. This can not only add years to your body but will make it less efficient at burning fat," he says in one of his Instagram posts.

Carrera continues to talk about the importance of including foods like fats, carbohydrates and proteins because they provide the most energy. "They are also the most satiating. A good breakfast helps us not to snack between meals and so helps us maintain our weight," she says. Calories eaten at breakfast (usually around 300/400 kcal.) are burned throughout the day. Therefore, if you want to lose weight, it is preferable to reduce this intake in the other meals and not in the first of the day.

Nutritionist-approved breakfast options

1. Grapefruit juice with mint leaves and a muffin oatmeal, apple and cinnamon muffin.
2. Chia pudding with a few drops of vanilla extract; a matcha green teawith stevia and a serving of pineapple.
3. Oatmeal pancakes with agave syrup and blueberries along with a green tea.
4. Two whole wheat bread toasts with avocado, a glass of skimmed milk and a portion of papaya.

 

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