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Want to stay healthy? Know what to eat in the morning

by Afonso
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We need food to survive. Food selection is also very important for the nutritional quality of food. Especially we need to pay more attention to the choice of food in the morning. Because the strength to work throughout the day depends on the morning meal.

What to include in breakfast:
Whole grains
Start your day with food made from grains like red flour, red rice, oatmeal, cow’s rice, wheat, corn. These foods provide the body with carbohydrates for energy and fiber for digestion.

Consume 50 grams of a variety of fruits especially 1 seasonal sweet fruit and 1 sour fruit in your breakfast. These fruits provide essential vitamins, minerals and antioxidants to the body. Which will contribute to your overall well-being.

Lean protein
Include eggs, yogurt or lean poultry in your breakfast. It is good to have various sea fish or fish-based food such as fish finger, fish cutlet, fish ball or fish pakora for breakfast. Low-fat fish is a good source of protein. Protein prevents muscle breakdown and supports various bodily functions.

Healthy fats
Add healthy foods like a variety of nuts or seeds to your breakfast every day. These foods contribute to brain health, aid in nutrient absorption, and promote heart health.

Include some vegetables in your daily diet. Eggs can be mixed with vegetables in the morning as a snack. Or cauliflower, broccoli, carrots, beans, radish etc. can be lightly fried with butter and given for breakfast. But those who have more uric acid in their body, they should eat green vegetables, cauliflower, broccoli in limited amount. Instead of eating only one color of vegetables, try to eat different colors of vegetables. Which will provide more vitamins, minerals and fiber to the body.

Drink plenty of water with vegetables. Remember that proper hydration keeps bodily functions healthy and aids digestion. Drink at least 6-8 glasses of water daily.

Increase the consumption of herbal spices in your breakfast, such as cardamom, cloves, cinnamon, turmeric or ginger. These ingredients enhance the taste of food and play an important role in health benefits.

Processed foods high in fat and salt
Cut down on processed foods high in added sugar and high in fat and salt. Avoid processed foods to provide energy to the body and avoid blood sugar spikes.

Keep one thing in mind. It is better to take time to eat with the mind. Don’t rush, take time to savor the food and eat mindfully. Comfort foods make digestion much easier.

Author: Nutritionist and public health expert


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