Breakfast is the most important meal of the day offering the body the needed energy for the upcoming day. The intake of valuable nutrients in the morning will contribute to proper function of the body. However, this meal is commonly skipped due to lack of time or belief that in that way you will lose weight. This is very wrong as skipping this meal will bring only fatigue and higher hunger during the day thus most likely turning to the most caloric and processed foods.
According to Laurence Plumey, nutritionist and food author, breakfast is an integral part of the balanced diet and covers 25% of daily energy needs. Yet, some people avoid it and some consume the wrong ingredients. Here are the common mistakes people do when having breakfast or not having one.
Error No 1 – Skipping breakfast
It seems that young people are the ones who usually skip breakfast missing out the intake of nutrients that will provide them with the needed energy. The CREDOC survey (research center for the study and observation of living conditions), confirmed that breakfast is increasingly missed out, particularly by the young generation. Bear in mind that calories are not saved by skipping breakfast, but in fact their count is elevated during the day without breakfast.
There is always time for the first meal of the day; all you need is to find out the right balance for you. Turn the consumption of the breakfast meal into a habit, and if you are really out of time, have a snack.
Error No 2 – High intake of sugar
It may seem to you that having a sugary breakfast is a good way to start the day, but unfortunately for all sweet lovers it is not. This is not a balanced breakfast, and it can even increase the appetite during the day thus making you gain weight.
You can introduce ingredients like rye, buckwheat, oats, quinoa, millet, barley or kamut.
Error No 3 – Lack of hydration
Our body is mainly composed of water and the need for water is immense. In order for your body and mind to function optimally you need to drink around 2 liters of water a day. The right consumption is drinking water in small sips during the whole day.
You should avoid drinking water at once as the presence of sodium in the water can cause imbalances and disrupt the kidneys according to Dr. Stéphanie Long, general practitioner at the San Francisco Hospital.
Start the day with the intake of water so you will not get too thirsty during the day and have the need to drink a glass of water at once.
Error No 4 – Missing Fats
Fats are not always bad for your health, in fact, they are good, especially the unsaturated fats, found in olive oil or fish, according to WHO. Healthy and natural fats cannot make you fat if you consume them moderately, and moreover your body needs them. They are of vital importance for the proper functioning of the body. According to Adeline Cuirot, dietician and nutritionist, “they cannot be produced by the body, unlike other types of lipids”.
Quality fats are found in avocados, nuts, and seeds, and their intake will keep you full longer. Not to mention the fact, how delicious they can be.
Error 5: Avoid Industrial Juice
Industrial fruit juices are more convenient for preparation than the freshly squeezed fruit juice, but the fact is that they are packed with sugar.
Therefore, opt for freshly squeezed or centrifuged juices as they are abundant with vitamins and valuable nutrients. As per Dr. Philippe Pouillart, teacher researcher in culinary practice and health, it is better to consume them within one hour thus lowering the desire for sugar.
Error 6: Choose refined flours
Carbs should not be excluded from a diet, but for sure the white bread should, as it reveals high glycemic index. This also applies for industrial cereals, white baguette, brioches, pastries and rusks.
If you are a fan of bread, try to choose the one based on whole grains, and there are also other healthy alternatives such as oats.