Polish dietitian Kamila Zablotska has recently shared her insights on what should be on our plates in the morning. As a renowned expert in the field of nutrition, Zablotska has been helping people achieve their health goals for over a decade. Her advice is highly sought after and her recommendations are based on scientific research and personal experience.
According to Zablotska, breakfast is the most important meal of the day and it sets the tone for the rest of our meals. It provides us with the necessary energy to kickstart our day and helps us make healthier food choices throughout the day. However, many people tend to skip breakfast or opt for unhealthy options, which can have negative effects on our overall health.
So, what exactly should be on our plates in the morning? Zablotska emphasizes the importance of a balanced breakfast that includes all the essential nutrients. This includes a combination of complex carbohydrates, protein, healthy fats, and fiber. She also recommends incorporating fruits and vegetables into our breakfast to boost our intake of vitamins and minerals.
Complex carbohydrates, such as whole grains, provide us with sustained energy and keep us feeling full for longer. They also help regulate our blood sugar levels, preventing energy crashes and cravings. Good sources of complex carbohydrates include oatmeal, whole grain bread, and quinoa.
Protein is essential for building and repairing tissues in our body. It also helps keep us feeling full and satisfied. Zablotska suggests incorporating protein-rich foods like eggs, Greek yogurt, and nuts into our breakfast. For those following a plant-based diet, tofu, tempeh, and legumes are great sources of protein.
Healthy fats are often misunderstood and avoided, but they are crucial for our overall health. They provide us with energy, help absorb fat-soluble vitamins, and support brain function. Zablotska recommends including sources of healthy fats such as avocado, olive oil, and nuts in our breakfast.
Fiber is another important nutrient that is often overlooked. It helps regulate our digestion, keeps us feeling full, and can even lower our risk of chronic diseases. Fruits, vegetables, whole grains, and legumes are all excellent sources of fiber.
In addition to these essential nutrients, Zablotska also stresses the importance of hydration. Many people tend to overlook the importance of drinking enough water in the morning. However, staying hydrated is crucial for our overall health and can also help with weight management.
Zablotska also suggests avoiding processed and sugary foods in the morning. These foods provide empty calories and can lead to energy crashes and cravings later in the day. Instead, she recommends opting for whole, unprocessed foods that provide us with sustained energy and essential nutrients.
It’s also important to listen to our bodies and eat until we feel satisfied, rather than overly full. Zablotska advises against strict calorie counting and instead encourages mindful eating and listening to our hunger and fullness cues.
In conclusion, a balanced breakfast that includes complex carbohydrates, protein, healthy fats, fiber, and hydration is essential for our overall health and well-being. By following Zablotska’s recommendations, we can start our day on the right foot and make healthier food choices throughout the day. So, let’s make sure to fill our plates with nutritious and delicious foods in the morning and reap the benefits of a healthy breakfast.
