[LifeStyle] 10 mistakes you make at breakfast that are false myths of healthy eating

[#Steeven.™]

One of the most repeated phrases by our grandmothers has always been that of: Breakfast like a king, lunch like a prince and dinner like a beggar. Despite the fact that if it were up to our grandmothers, we would be feeding ourselves 24 hours a day, they always emphasized the first meal of the day.

Accustomed to a thousand morning chores, grandmothers have always seen breakfast as the fundamental pillar of any diet. Given that physical and mental wear and tear during the day tends to be strenuous, for them breakfast is the perfect occasion to obtain all the energy that we are going to get later. Like all phrases repeated ad nauseam, the real basis of its background is completely wrong (forgive us grandmothers).

The constant repetition by our grandmothers of this phrase comes from the belief that calories and energy are necessary to last all day and that they are better eliminated throughout the day due to activity. According to this belief, those ingested at lunch and dinner accumulate at the last minute and are not burned. However, nutrition depends on many factors, such as hours of sleep, work, physical activity and even work hours.

A person who works seated for most of the day does not need as much food first thing in the morning, while a person who exercises in the afternoon after leaving work or going to the gym at the last minute needs to regain strength at a snack or dinner. Food and schedules must be adapted to the lifestyle of each one and based on that, prepare a healthy and balanced menu.

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 breakfast choice can affect energy levels and eating habits for the rest of the day.

To break myths and eat a diet with which not only to maintain the line, but with which to carry out healthy habits, we have spoken with Leandro Palomo, Head of Health and Safety at thyssenkrupp Home Solutions, who give us a brief review of what that should not be done in the first meal of the day. These are the top 10 breakfast mistakes that are false myths of healthy eating. "Enjoying a good breakfast is essential to start the day well, although it is not the most important meal, all of them are. But it is true that it is the one that helps us start the day with courage, strength and energy", he assures us Leandro Palomo.

 

Skipping breakfast altogether
Many people do not feel hungry when they wake up or are short on time and turn to drunk coffee. This is a very bad idea, because if you want to keep your hunger hormones in check and prepare yourself for a good mood, it is worth eating something to lay the foundation for a good day of food.

"You have to try at least to take a small snack, such as a handful of walnuts, almonds or dried fruits, foods that contain a lot of proteins and fats in a small bite and that will fill you longer than you think", explains Leandro Palomo.

 

Not spending enough time
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 does not allow the body to catch up with the mind. You usually eat more when you are in a hurry because the satiety signals are not reached, and it seems that you are hungry, so you are more likely to continue eating after feeling full, "says the Thyssenkrupp Home Solutions expert.

 

Relying on caffeine for energy
Many believe that they are not fully awake until they have the first coffee of the day and that is why they resort to quick drunk coffee. "Coffee on an empty stomach can be too acidic for the body, the first sip should be taken after having eaten something", warns Leandro Palomo.

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, when it gets used to it, demands more and more, so there are other options to have energy such as sleeping well, doing exercise and stay hydrated ", explains the expert.

 

Not adding healthy fats
Many breakfast foods are full of carbohydrates, such as industrial buns, sugary cereals, or cookies. These are low fiber foods that will trigger a spike in blood sugar and hunger in no time. Eating just low-fat yogurt or a small piece of toast may seem like healthy options, but they're not really.

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 up.

 

Choosing sweet foods for breakfast
Lunches are rarely sweet, so why should breakfast foods be so sugary? Not only do we associate sweet flavors with our morning meal, but traditional breakfast foods like cereal 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 desired. wants to be more ingenious, you can mix avocado with Greek yogurt or cover it with cucumbers or tomato ", recommends Leandro Palomo.

 

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. Protein and fat 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 foods rich in fiber, for example, eggs with vegetables, Greek yogurt with fruits, nuts and seeds, a perfect combination to keep blood sugar stable and a full stomach ", explains the expert.

 

Relying 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 each day take something different.

 

Not drinking enough water in the morning
Although most breakfasts include coffee, it is 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 are hungry, but if you stay hydrated from the beginning, it will be less likely to happen. Whether or not to drink juices for 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, ultimately increasing hunger and drowsiness shortly after consumption. If the morning routine includes juices, they must be combined with an alternative that contains protein and fiber.

 

Always drink skim 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 with no added sugar are used.

 

Not indulging 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 you eat 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. You should not abuse unhealthy foods, but everything in its proper measure, the most important thing for good nutrition is balance and variety.