Mistakes to avoid in breakfast

Breakfast gives you an abundant energy to live and work. However, not everyone knows how good breakfast is. Refer to the article below for some breakfast mistakes to avoid.

Breakfast is considered by experts to be the most important of the day. Starting your day with a nutritious breakfast will help you have abundant energy and positive emotions to start a new day with excitement. This will help you study and work most effectively. Besides, eating a full breakfast will support the functioning of the digestive and cardiovascular systems.
A balanced breakfast is an important solution for you to control your weight well, reduce cholesterol in the blood. However, how good breakfast is, not everyone knows, let's find out some mistakes when eating breakfast in the section below.

Some mistakes when eating breakfast that many people make such as skipping breakfast, not eating enough, not eating eggs, eating too many cereals,...
2.1. Skipping Breakfast Many of us have skipped breakfast at one time, but if you skip it regularly it will increase your risk of a number of health problems such as: high blood cholesterol, increased risk of disease. heart disease and type 2 diabetes. Even skipping breakfast can make some people more likely to smoke. To minimize the above risks as well as give you an abundant energy for you to live and work, you should have a full breakfast.
2.2. Breakfast is not enough If you have eaten breakfast but your stomach is still rumbling after that, it means you are not eating enough. This is a very common breakfast mistake. This makes you more likely to overeat or snack on junk food late in the session - which leads to weight gain. If you eat full in the morning can have the opposite effect. It helps stimulate metabolism, helping you burn calories throughout the day.
2.3. Eat breakfast in a hurry Some studies have shown an association between fast eating and higher rates of obesity. So what kind of breakfast is good? You should eat slowly, chew carefully to be more aware of whether you are really hungry or not and avoid overeating.

2.4. Breakfast mistake if food does not contain protein A breakfast full of protein will bring a lot of benefits to your muscles. Besides, it also helps you feel full longer, controlling cravings at the end of the day. But it's not for that benefit that you eat a whole plate of hot dogs or bacon. Choose heart-healthy lean meats, such as nut butter, turkey bacon and cottage cheese, Greek yogurt, or raw milk. Skim milk and 1% milk have the least fat.
2.5. Cut out Carbohydrates Don't cut out carbohydrates (carbs) completely from your breakfast diet. You need to choose a variety of foods wisely. “Complex carbs” give you steady energy throughout the day. Some good carbs include steel-cut oats, fresh fruit, low-sugar granola bars or whole grains or bagels.
On the other hand, “simple carbs” such as certain products such as milk, fruit, juice, sugar and syrups can cause your energy to drop in the afternoon. Avoid foods like pancakes, greasy hash browns, or waffles made with white flour and sugary juices.
2.6. Limit fats You should limit saturated fats but conversely increase unsaturated fats. It's actually very good if you add unsaturated fats to your breakfast diet. To make them part of your breakfast, add nuts to yogurt or spread nut butter on toast.
Omega-3 fats are found in foods like walnuts, seafood, fatty fish and some nuts and vegetable oils. However, limit foods high in saturated fat as they raise your cholesterol. Some products such as butter, whole or 2% milk, lard, cakes need to be cut down.
2.7. Not eating eggs is a mistake Egg whites are a great source of protein and many other nutrients. Egg yolks are also good for some people but should be eaten in moderation, as they are packed with protein, vitamin D and eye-healthy antioxidants.
Thus, eating eggs in the morning will bring you a lot of benefits. If you are a healthy person, you can eat an entire egg every day. You'll probably need much less than that if you have diabetes or heart disease.

2.8. Eating too many grains Adding too many cereals is a very common breakfast mistake. Before eating, check the nutritional value label on the top of the cereal box. Find the recommended serving size and stick to it. You can use a measuring cup to give the correct dose. Choose brands that are low in sugar and high in fiber.
2.9. Drinking the wrong juice The glass of fruit you drink in the morning can contain a lot of sugar. Labels that say 100% juice on them are the main way to avoid empty calories. For the most nutrition, choose whole fruit instead of juice. It contains more fiber, less sugar and calories.
2.10. Do not drink water after waking up As soon as you wake up, drink a glass of warm water. This will help purify the colon, making it easier for you to absorb nutrients. When drinking water in the morning, it will help you improve the digestive system, eliminate toxins in the body. Besides, you will feel less hungry and reduce cravings. Thereby, helping to prevent weight gain due to overeating. In addition, it also eliminates the unpleasant mood when waking up.

2.11. How is it good to eat smoothies? Smoothies are very healthy - if you know how to prepare fruit with the right things. Using lots of fruit can fill your cup with calories, so eat 1 or 2 servings. Boost your nutrition with dark green vegetables like collard greens, kale or spinach. Get some protein with low-fat yogurt, wheat germ, nut butter, or ground flaxseed. Instead of diluting smoothies with sugary juice, try unsweetened almond milk, green tea, or ice.
2.12. Choosing a breakfast restaurant You should carefully choose a breakfast restaurant. Check the nutritional value labels of products. The amount of added sugar, saturated fat, and sodium in store products may surprise you. Choose foods with high nutritional value that contain protein and fiber. You can eat breakfast at a bar when you're in a hurry, but a balanced meal to start the day is always the healthier option.
2.13. Eat More Sugary Yogurts There are many types of sweetened yogurts on the market – especially those with added flavors or fruit already in them. It's best to buy plain, low-fat, or fat-free yogurt. Then, you can mix in some flavors like berry, vanilla or sprinkled with cinnamon, a few drops of honey or agave nectar.
2.14. Some foods to pair with coffee Lots of popular flavor enhancers make your morning more calorie dense. Instead of adding sugar, you can sweeten your coffee with a little stevia. For extra flavor, sprinkle some cinnamon, cardamom, or nutmeg.
Above are a few mistakes when eating breakfast that you should be aware of. Eat a full and balanced breakfast to have abundant energy for your active day. If you have any questions, please contact a consultant to be able to promptly answer.

Reference source: webmd.com