The ideal breakfast should consist of nutrients rich in proteins and fibers, which give us energy for the beginning of the working day.
No matter what your opinion on breakfast is, this early morning meal can really improve your health. The problem is when we choose caloric “bombs”, products that are high in sugar and fat, which actually cause the opposite effect.
Here are the mistakes made most often:
- Avoiding protein
Creamy coffee and cookies or muffins are a common choice if you eat breakfast on the go, on your way to work. It’s a fine combination for your eyes and stomach, but sadly, this breakfast lacks proteins. Studies have shown that breakfast based on proteins balances the sugar levels in blood and lowers the chance of getting a sudden feeling of hunger. Try to start your day with hard boiled eggs and an apple, and yoghurt with chia seeds added to it.
- Drinking too much juice
Fruit juices are an excellent source of vitamins and minerals, but this is not an alternative to eating real fruit. For comparison: one average orange has around 60 calories, while one glass of orange juice has almost double. You should also know that any fruit juice lacks the nutritive fibers, which are present in the fruit itself.
- Eating the wrong fats
It is well-known that the body needs fats to function properly. But this does not mean that you should eat only fats, especially not the saturated fatty acids like butter or bacon. A famous New York nutritionist Bonnie Taub-Dix proposes an even distribution of fats, so breakfast, according to her, should be some Greek yoghurt with some crushed walnuts.
- Adding artificial sweeteners
If something doesn’t have calories, it doesn’t mean that it has no adverse effects on our body. A study published in ”Nature” magazine says that artificial sweeteners can actually disbalance the bacteria in our stomach, and cause fructose cravings. Nutritionist Brooke Alpert suggests drinking coffee without any sweetener added, but with some spices like cinnamon instead, which will boost the metabolism.
- We wait too long before we eat breakfast
If the first meal of the day is eaten a few hours after waking up, or when you actually feel the hunger, there are high chances that you are going to overeat or eat a caloric “bomb”. Even though there is no specific time when you should eat breakfast, we should be careful not to starve ourselves.
- We don’t mind the size of food we’re eating
Believe it or not, the size of the actual food we’re eating is connected to the amount of food we need. A study from the University of Penn State has shown that people eat up to 18 calories per meal more if the food is cornflakes, which are really small in size. The main reason for this is because we’re measuring the amount very approximately. You can use a kitchen scale instead, and eat the exact amount of food you need.
- Eating too much at once
Skipping breakfast is as bad for your body as eating too much at once. Huge amounts of food are overloading the body, slowing down the metabolism and making you feel sleepy. That’s why you should always choose meals consisting of proteins and carbohydrates in balance, thus you’ll get the required energy for the day.