Breakfast is one of the most important daily meals, as it provides the body with the energy it needs to start today with activity, yet many people are in errors that may affect the nutritional value of this important meal.
Neglecting proteins
Proteins are the primary element that helps in building and repairing tissues, as well as in feeling full for a longer period, and neglecting to add proteins to breakfast may lead to a feeling of hunger quickly after eating. One of the common mistakes in breakfast is to rely only on carbohydrates such as white bread or sweets.
How to avoid this error:
Good sources of protein such as eggs, yogurt, or milk can be added, and nuts or peanut butter that contain good protein can be eaten.
Eat frequently repeated carbohydrates
Refined carbohydrates such as white bread or sweets made of white flour can quickly raise blood sugar levels, but they lack fiber and other nutrients, as this can lead to a sudden rise in energy followed by a feeling of laziness after a short period.
How to avoid this error:
Refined carbohydrates with complex carbohydrates such as oats, or whole grain bread, which provide sustainable energy and fiber, should be replaced.
Add large quantities of sugar
Excessive adding sugar to drinks such as coffee or tea or eating sweets may lead to increased calories without obtaining a real nutritional value. Excess sugar can affect energy levels and contribute to weight gain in the long run.
How to avoid this error:
Added sugar can be reduced or replaced by natural jams, such as honey or fresh fruit. Add fruits to yogurt or oats can be a great alternative.
Dependence on canned juices
Many people prefer to drink canned juices at breakfast, thinking that they are healthy, but canned juices often contain large amounts of added sugar and sometimes preservatives that may reduce their nutritional benefit.
How to avoid this error:
It is preferable to eat natural juices prepared at home using fresh fruit and if you do not prefer juices, fresh fruit can be eaten directly.
Not eating adequate fibers
The fiber plays an important role in improving digestion and feeling full for a longer period, and avoiding eating foods rich in fiber in breakfast may lead to a sense of hunger quickly and cause digestive problems.
How to avoid this error:
Be sure to add fiber -rich foods such as oats, fresh fruits, nuts, and vegetables to breakfast, oatmeal or whole grains are excellent options.
Excessive intake of fatty foods
Excessive consumption of fatty or fried foods can lead to a feeling of lethargy after breakfast. Heavy fatty foods may raise cholesterol levels in the blood in the long run if eaten excessively.
How to avoid this error:
Choose healthy sources such as avocado, olives, or nuts, and vegetable butter or olive oil can also be used instead of hydrogenated oils.
Not eating enough water
Neglecting drinking water in breakfast is a common mistake that may affect the level of hydration in the body, and water plays an important role in improving digestion and feeling comfortable.
How to avoid this error:
Start your day with a cup of warm water with lemon, or simply drink regular water before eating, you should eat enough water throughout the day.
Skip breakfast
Some people may think that exceeding breakfast helps to lose weight, but this may lead to low energy levels at the beginning of the day, which increases the desire to eat fast food later.
How to avoid this error:
It is always best to have a balanced breakfast that contains proteins, fiber, and healthy fats where breakfast can be prepared quickly such as the Smoothi juice or a slice of whole bread with peanut butter.
Avoid previous errors and eating a balanced breakfast that helps maintain your general health, increase energy levels, and improve focus throughout the day.
