Many People
talking about what a full breakfast and breakfast as it should, but we have never given a concrete example. Taking advantage of the healthy recipe section we present a breakfast that blindly follows the nutritional recommendations as to quantity and quality of nutrients and calories:
650 K cal
66% Carbohydrate
15% Protein
19% Fat
Ingredients.
2 slices bread, 2 tablespoons olive oil 1 tomato, 1 cup of cereal (cornflakes without sugar), juice of 2 oranges, 200 ml skimmed milk, 1 tablespoon sugar and 1 tablespoon of grain solubles (Eko ).
Preparation.
Here there is much to say, are toast with olive oil and tomatoes. We have prepared the milk with sugar and grains solubles (Eko), thus removing simple sugars that contain the cola-cao or similar preparations, although I could make coffee too. The orange juice is although we can mix with lemon or grapefruit.
Time.
Evidently he must take early morning at breakfast, to prepare for a new day. This breakfast gives us energy to face the morning, at least until mid-morning snack. Breakfast should be a 25% of daily caloric intake and this met, especially for active people.
For some people it may be too well, I assure you that for an athlete not frequent, but just need to remove a toast to cut about 100 k cal. Orange juice provides us with vitamin C and fiber, vitamin E, olive oil, milk, vitamins A and D, besides the great contribution of minerals and other antioxidants of tomato.
The proportion of nutrients is also perfect and follow the recommendations: 65% carbohydrate, 15% protein and 20% fat, with most of these monounsaturated. Come on, all a perfect breakfast which can vary from day to day aspects: oil for cooked ham, energy bars, cereals, orange to apple, yogurt or curdled milk …
Tags: a full breakfast, antioxidants of tomato, Ingredients, olive oil, vitamin C and fiber, vitamin E
