Fruit for breakfast: All you need to know

 Fruit for breakfast: All you need to know

Lena Fisher

Many Brazilian families follow a typical pattern when it comes to taking breakfast But is this combination the most suitable to be eaten in the morning? What would be the ideal morning coffee? What are the best fruits to eat for breakfast?

We went to find out with the help of an expert on the subject and will tell you all about it below!

Brazilians' breakfast

The first meal is an important one for us to start our routine and the activities of the day. But, unfortunately, because of the rush to leave the house to work, study, or perform another task, the Brazilians' breakfast is not one of the healthiest meals.

This is because a survey conducted by Hibou a consumer research and monitoring company, confirms that 49% of the Brazilians interviewed do not consider breakfast healthy: 39% believe that breakfast could be healthier, 30% would like more time for the meal, 26% would like more fruit, and 23% would like more variation in the menu.

What is the healthiest breakfast?

We can see that there is a movement of Brazilians who want to improve the first meal of the day. However, few people know how to have a healthier breakfast .

Therefore, we asked nutritionist Jalily Moura, who is part of the Orion Complex clinical center, what is the best breakfast option: "As the first meal of the day is very important, it is necessary to include vitamins, minerals, fibers low glycemic index carbohydrates (fruits and vegetables) wholemeal bread for example) and protein sources (such as eggs and shredded chicken)," he recommends.

The healthiest breakfast drinks, according to the nutritionist, are teas rich in phytochemicals (antioxidant substances that give color to food).

Teas are great options for a healthier breakfast, especially for those people who are sensitive to caffeine The indications of the nutritionist Jalily are infusions of citron, ginger, or fruit, since they have antioxidant functions, and teas of hibiscus, lemon grass, sugar cane, and pana ginseng.

But who can't replace the coffee In addition, natural fruit juices and green juice are also recommended by the doctor.

Read also: Discover which are the best fruits to eat at night

Fruits to eat for breakfast

Changing the menu for the first meal of the day may seem complicated to many people, but it is easier than they imagine. The nutritionist Jalily Moura recommends fruits for breakfast, since they are rich in fiber, vitamins, and minerals.

"Fruits like papaya, plum and avocado are rich in fiber, excellent to be eaten in the morning. Lemon, strawberry, pineapple and kiwi are citrus fruits that have few calories and are rich in water, therefore, they will decrease hunger and also regulate the intestine, reducing the belly swelling ", he indicates.

Learn more about fruits to eat for breakfast:

  • Papaya: tropical fruit from the papaya tree, which produces one of the best known species in Brazil, the papaya, rich in fiber and nutrients such as vitamin C and lycopene;
  • Plum: fruit rich in B vitamins, besides vitamins A, C and K, and minerals;
  • Avocado: Grown in tropical and subtropical regions, this fruit is rich in vitamin C, E, and K, as well as minerals such as potassium and magnesium;
  • Lemon: It has great nutritional properties, such as vitamins, especially C, and minerals such as calcium, iron, phosphorus, copper, and magnesium;
  • Strawberry: fleshy, juicy fruit that contains vitamin C, antioxidants, minerals, and few calories;
  • Pineapple: a tropical fruit with a sweet, slightly acidic flavor that helps eliminate liquids and toxins from the body;
  • Kiwi: sweet and sour fruit that has great nutritional value, because it is rich in nutrients such as vitamin C and K, potassium, folate, and fiber, besides containing few calories.

Breakfast for those who want to lose weight

Combining a good diet at breakfast with foods that help you lose weight can be an alternative for many people who are trying to lose weight, but don't know which foods, how, and when to eat them.

The nutritionist informs that the first meal of the day should receive more attention from Brazilians. In addition, fruit consumption should be prioritized, low-calorie proteins and fiber-rich foods to ensure a nutritious breakfast.

Fruits appear as the ideal options for those who want a healthy breakfast to lose weight: "Fruits, in general, are low in calories, however, they need to be consumed in the right quantities. There are options that contain fewer calories, such as strawberry apple, kiwi, melon, lemon, tangerine, and blueberry," she advises.

Dehydrated fruits vs. natural fruits

Some people who do not like to eat natural fruit for breakfast resort to dried fruit as apricots, raisins, bananas, figs, and other options dehydrated naturally or by a machine (industrialized).

However, Jalily Moura recommends that they be consumed in moderation, since despite being healthy, they contain excess carbohydrates and have less fiber.

Read also: Natural diuretics: Fruits and vegetables that help to deflate

Fruit juices for breakfast

Ingest fruit juices For the nutritionist Jalily, the juices must be consumed in moderation, especially by those who want to lose weight or maintain diabetes control.

She explains: "Due to the concentration of carbohydrates in the juice, its preparation reduces the fiber, so the best thing to do is to consume the juice in moderation, avoiding the addition of sugar and/or sweetener," she recommends.

Fruits to eat for breakfast for people with diabetes

We know that fruits have fructose It is a natural sugar, so those with diabetes who want to eat fruit for breakfast need to decrease their consumption and opt for fruits with less fructose content, such as lemon, strawberry, orange, pear, pineapple, and tangerine.

The nutritionist also warns that the consumption of fruit should be in natura: "the patient with diabetes should avoid fruits rich in carbohydrates, such as dried fruit, because they have a lot of sugar and little fiber, greatly increasing the levels of glucose in the blood," he says.

Source: Jalily Moura, nutritionist who is part of the clinical center at Orion Complex.

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Lena Fisher

Lena Fisher is a wellness enthusiast, certified nutritionist, and author of the popular health and well-being blog. With over a decade of experience in the field of nutrition and health coaching, Lena has dedicated her career to helping people achieve their optimal health and live their best life possible. Her passion for wellness has led her to explore various approaches to achieving overall health, including diet, exercise, and mindfulness practices. Lena's blog is a culmination of her years of research, experience, and personal journey towards finding balance and well-being. Her mission is to inspire and empower others to make positive changes in their lives and embrace a healthy lifestyle. When she's not writing or coaching clients, you can find Lena practicing yoga, hiking the trails, or experimenting with new healthy recipes in the kitchen.