What is an “ideal” breakfast? Research reveals how you should eat your first meal of the day | Health

everyone has heard of it breakfast is the most important meal of the day, but it's not just about having something in the morning. The portion size and nutritional value of what you eat are equally important. especially, senior citizen People at risk for heart disease. New research shows that getting the right balance is the key to staying healthy as you age. (Also read: A new study reveals that each cigarette reduces your lifespan by 20 minutes. Women are at greater risk )

Researchers in Spain investigated the long-term effects of the calorie content and nutritional value of breakfast. cardiovascular healthemphasizes the importance of healthy breakfast habits. “Promoting healthy breakfast habits reduces the risk of metabolic syndrome and chronic disease, and improves overall quality of life,” said Carla Del Mar Hospital and CIBER Obesity and Nutrition Research Scientist. Alejandra Perez Vega says.

How breakfast affects your overall health

The study, part of the PREDIMED-Plus trial, followed 383 adults aged 55 to 75 with metabolic syndrome and tracked their breakfast habits and health markers over three years. Researchers found that people who ate too little (less than 20%) or too much (more than 30%) daily calorie People who ate breakfast had worse health effects than those who consumed 20-30% of their daily calories in the morning. By the end of the study, the “Goldilocks” group had a healthier body weight, smaller waists, and better cholesterol levels compared to the group with extreme breakfast habits.

The study found that quality is just as important as quantity when it comes to breakfast. Participants who ate a poor-quality breakfast showed similar negative health trends, regardless of body size, including increased waist size, worse blood fat profiles, and even decreased kidney function. Breakfast quality was assessed using the Dietary Balance Index, which scores meals based on nine key nutritional components, including protein, fat, fiber, potassium, calcium, and iron. The index also takes into account World Health Organization guidelines on added sugars, saturated fat, and sodium. Higher scores indicate better nutritional quality.

These findings show that Journal of Nutrition, Health and Agingwhich is especially important for older adults to manage and prevent heart disease. Previous research has shown that eating breakfast is better than skipping it, but this study shows that just eating everything is not enough and that both portion size and nutritional quality need to be carefully considered. One thing is emphasized. Interestingly, this study was part of a larger health intervention where participants followed a Mediterranean diet and focused on weight loss. Even within this generally healthy eating framework, the composition of breakfast had a significant impact on health outcomes.

What is the ideal breakfast?

The study recommends that an ideal breakfast should account for 20 to 30 percent of your daily calorie intake, which equates to 400 to 600 calories for a 2,000 calorie meal. You should focus on a balanced diet that includes whole grains, lean proteins, healthy fats, and fruits and vegetables while avoiding processed foods that are high in sugar and unhealthy fats. With the increasing challenge of metabolic syndrome and cardiovascular disease, optimizing breakfast may play an important role in the management and prevention of these health conditions.

As nutritional science evolves, it is becoming increasingly clear that when we eat is just as important as what we eat. This study highlights that starting the day with the right amount of high-quality nutrition may be the key to improving metabolic health. Álvaro Hernaes, a researcher at the CIBER Hospital del Mar Institute for Cardiovascular Diseases and professor at Ramon Llull University, suggests that the old saying that breakfast is the most important meal of the day needs to be updated. are. “What and how you eat matters,” he says, emphasizing the importance of controlling portion size and nutritional quality to improve cardiovascular health.

Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have regarding a medical condition.