3 essential foods to include in every healthy breakfast

How we start our day greatly affects our mood and productivity. British nutritionist Paula Martin, in an interview with Instyle, recommended that anyone aiming to live a healthy lifestyle include three essential foods in their breakfast.

According to the expert, for a proper and nutritious breakfast, one must include fruits, grains, and dairy products.

When should you eat breakfast?

Martin notes that there’s no need to rush to eat breakfast right after waking up. It can be delayed or eaten after a morning workout. However, she warns that skipping or postponing breakfast for too long is harmful, as it increases sugar cravings and unhealthy snacking later in the day.

The benefits of fruits

Dr. Martin highlights the importance of eating at least one piece of fruit in the morning. Fruits are rich in vitamins, folic acid, antioxidants, and fiber, which help digestion and provide a lasting feeling of fullness.

“Eating one fruit a day helps regulate blood sugar and improves metabolism. That’s why fruits should be a daily habit,” she says.

The advantages of grains

According to Martin, whole grains such as porridge, cereals, or whole wheat bread should be part of every breakfast. With their low glycemic index, they help regulate blood sugar and prevent overeating.

“Grains support digestive health, balance appetite, and provide lasting energy throughout the day,” explains the expert.

Why dairy products are important

Finally, Martin recommends including unsweetened dairy such as yogurt, kefir, milk, or cheese. The protein in these foods supports muscle strength, hormonal balance, and helps maintain satiety in the first half of the day.

“Dairy improves not only physical but also mental performance and enhances overall health,” she adds.

In conclusion, she advises everyone to pay attention to their morning nutrition. Following these simple recommendations can noticeably improve your health and overall life quality.

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