[LifeStyle] Ten mistakes you make at breakfast

[#Steeven.™]

Eat breakfast like a king, eat like a prince and dine like a beggar. It is one of the most po[CENSORED]r and repeated phrases regarding food. Also one of the most false and erroneous. Of course, you can talk a lot about mistakes at breakfast and perhaps the one linked to this po[CENSORED]r phrase is the first of them. In fact, more than 70% of Spaniards recognize that they do not make breakfast well that, without being the most important meal of the day, another of the wrong beliefs, it is advisable to take it properly and avoid the frequent mistakes that are made, in many cases due to lack information or routine.

The phrase of the king and the beggar comes from the belief that calories and energy are necessary to last the whole day and are better eliminated throughout the activity of the day while those ingested at lunch and dinner accumulate to last minute and don't burn. However, nutrition depends on many factors, such as hours of sleep, work, physical activity, working hours ... A person who works seated for most of the day does not need as much food first thing in the morning, while the person who exercises for In the afternoon when you leave work or go to the gym at the last minute, as many people do, you need to recharge your batteries at snack or dinner. Food and schedules must be adapted to the lifestyle of each one. Breakfast is not the most important meal of the day, it is one more meal in which you have to include healthy foods and avoid bad practices, but it is true that if you have a well-balanced meal with proteins, healthy fats and fiber, you you're ready for a day full of energy and productivity. A poor decision at breakfast can affect energy levels and your eating habits for the rest of the day.

For this reason, the experts at thyssenkrupp Home Solutions, experts in stairlifts for the home, give a brief overview of what not to do with the first meal of the day. These are the top 10 mistakes that are made:

 

1. Skip breakfast altogether
Many people do not feel hungry when they wake up or go short on time and turn to "drunk coffee." It's a bad idea, if you want to keep your hunger hormones in check and get ready for a good mood, it's worth eating something to lay the foundation for a good day of food. If you are not a breakfast person, you should at least try to have a small snack, such as a handful of walnuts, almonds or dried fruit. Those are examples of foods that pack a lot of protein and fat in one small bite, which will fill you up longer than you think.

 

2. Not spending enough time on it
You don't always have time to sit for 30 minutes or more and enjoy a slow breakfast. But neither should you eat your food without thinking. Eating in a hurry doesn't allow the body to catch up with the mind. You usually eat more when you are in a hurry because satiety signals are not reached, and you still seem hungry, so you are more likely to continue eating after feeling full.

 

3. Rely on caffeine for energy
Many believe that until they have the first coffee of the day they are not fully awake and hence what some practice in the rush of “drunk coffee”. Coffee on an empty stomach can be too acidic for the body, the first sip should be taken after eating something. Starting a day with a cup of caffeine can improve focus, endurance, and performance; however, excess sugar, cream or milk in the coffee will increase the number of calories, and the added sugars will cause a subsequent loss of energy. A cup of coffee is a good "energy boost" but it must be taken into account that coffee is a stimulant, and the body demands more and more when it gets used to it, so there are other options to have energy such as sleeping well, doing exercise and stay hydrated.

 

4. Don't add healthy fats
Many breakfast foods are full of carbohydrates, such as industrial buns, sugary cereals, cookies ... they are low in fiber and will trigger an increase in blood sugar and hunger in a short time. Eating just low-fat yogurt or a small piece of toast may seem like healthy options, but they really aren't. Fats are essential for a nutritious diet as they provide many health benefits; a meal without enough fat may leave you hungry. Incorporating healthy fats into your breakfast can help you stay energized longer. For example, avocado and olive oil are foods with healthy fats, accompanied by a slice of whole wheat bread can be the perfect breakfast or a low-fat yogurt accompanied by fruit, cereals or nuts to fill you up.

 

5. Choose sweet foods for breakfast
Lunches are rarely sweet, so why should breakfast foods be so sugary? Not only do we associate sweet flavors with morning food, but traditional breakfast foods like cereals and yogurt often hide tons of added sugar as well. Avoid breakfast foods with added sugar and try to make traditional cereals salty. Oatmeal, for example, is delicious with a few drops of olive oil, Parmesan cheese, sea salt and black pepper, or, if you want to be more ingenious, you can mix avocado with Greek yogurt or top it with cucumbers or tomato.

 

6. Eat only carbohydrates
Carbohydrates are an important and healthy source of energy, but they are not the only thing the body needs to function at its best. Proteins and fats take longer to burn out as fuel and keep you full longer. Having a good balance of protein, fat, and carbohydrates can keep your blood sugar from spiking. A piece of fruit is nutritious and can be great to eat with breakfast, but make sure to eat something else or risk being hungry soon after. And you have to be careful with cereals, another of the typical components of many breakfasts, cereal can be a surprising sugar bomb. Depending on the brand, more than half of each bowl could be made from sugar, and it's often paired with little protein. Most people who eat cereals take twice as much as they should, a few cereals coupled with yogurt, milk or fruit is recommended. A good breakfast should be a mixture of protein and fiber-rich foods, for example, eggs with vegetables, Greek yogurt with fruits, nuts and seeds, a perfect combination to keep your blood sugar stable and a full stomach.

 

7. Rely on Eggs for Protein
Eggs, especially scrambled ones, are definitely an option in many breakfasts, but you don't have to eat them so much that they become a total drag. Many people avoid calories when they omit the yolks, but that is also a mistake, the yolk of the egg is where most of the nutrients are found: folic acid, vitamin D, iron ... you have to take the whole egg, but as everything in moderation, it is better to vary and drink something different every day.

 

8. Not drinking enough water in the morning
Although most breakfasts include coffee, it's important to give your body the fluid it needs after a long, dry night. One of the first things to do every morning is to drink a glass of water, ideally with a little lemon. Sometimes thirst tricks us into thinking we're hungry, but if you stay hydrated from the start, it will be less likely to happen. Whether or not to drink juice at breakfast is a subject in permanent discussion. Although they are a comprehensive way to speed up your consumption of fruits and vegetables, they lack fiber, which ultimately increases hunger and drowsiness shortly after consumption. If the morning routine includes juices, they must be combined with an alternative that contains protein and fiber.

 

9. Always drink skimmed milk
Fat-free milk may seem like a virtuous option, but what is saved in calories is lost when the body cannot absorb its nutrients. The vitamins that milk is fortified with are fat soluble, so it is important to have some fat for those nutrients. Soy, almond, and coconut milk can be a healthy alternative to dairy milk, if versions without added sugar are used.

 

10. Don't indulge in a craving
A crucial part of a healthy diet is enjoyment, one does not eat for nutrition exclusively, good health implies enjoyment, experience and happiness. There are many foods that are not the best option for breakfast if eaten to provide energy and stay in shape, but if the purpose is to satisfy a craving or to eat to enjoy and be happy, cravings are actually a good option. Do not abuse "unhealthy" foods, but everything in its right measure, the most important thing for good nutrition is balance and variety.