Dr. Juan Ignacio Veller emphasizes the importance of a healthy breakfast, which can be prepared in just 20-30 minutes. He recommends starting the day by drinking a glass of water and then consuming a nutritious breakfast that includes four essential components:
1. **Infusions**: Drink water, coffee, green tea, or green juices, but avoid sugary drinks.
2. **Proteins**: Include protein sources like eggs, Greek yogurt, peanut butter, or cheese to keep you full and satisfied.
3. **Good Fats**: Consume unsaturated fats like avocado, nuts, seeds, and olive oil to lower bad cholesterol and improve heart health.
4. **Fibers**: Eat fiber-rich foods like oats, whole grain bread, fruits, and vegetables to promote digestive health and satiety.
Dr. Veller also warns against common breakfast mistakes, such as:
* Consuming fruit juices daily, which can lead to excessive sugar intake
* Eating white bread, sugary cereals, and butter, which can be detrimental to health
* Adding sugar, honey, or sweeteners to coffee or other beverages
* Not chewing food properly, which can lead to digestive issues
By incorporating these tips into your daily routine, you can set yourself up for a healthy and energized day.
Here are the key facts extracted from the text:
1. Drinking a glass of pure water as soon as you wake up can improve kidney, heart, and oral health, as well as skin hydration.
2. The best drinks for breakfast include water, coffee, green tea, and green or orange juices.
3. Drinking coffee 30-40 minutes after waking up can enhance its benefits.
4. Caffeinated coffee is slightly better than decaf, but decaf can still provide benefits without the side effects.
5. A 200-milliliter cup of coffee with 50-80 milligrams of caffeine is a good amount.
6. Adding sugar, honey, or other sweeteners to coffee can remove its benefits and bring harmful effects.
7. Green tea has less caffeine than coffee but more antioxidants.
8. Fruits can be consumed as juices, but it's recommended to eat whole fruits instead.
9. Protein sources for breakfast include eggs, Greek yogurt, peanut butter, and cheese.
10. Eggs are a good source of protein, with each egg providing 6.5-7 grams of protein.
11. Greek yogurt is high in protein and low in sugar.
12. Peanut butter is a good source of healthy protein and fiber, but should be consumed in moderation.
13. Cheese can be consumed in moderation, but it's high in salt.
14. Good fats, such as unsaturated fats, can be found in avocado, nuts, seeds, and olive oil.
15. Avocado can be consumed as guacamole, which provides vitamins and good fats.
16. Nuts, such as walnuts and almonds, are good sources of healthy fats, but should be consumed in moderation.
17. Seeds, such as chia and flax seeds, provide good fats, protein, and fiber.
18. Olive oil is a good source of healthy fats and antioxidants.
19. Fiber is important for digestion and satiety, with a daily recommended intake of 25-35 grams.
20. Oats, steel-cut oats, and 100% whole oats are good sources of fiber.
21. Fruits and vegetables are good sources of minerals, vitamins, and good carbohydrates.
22. Consuming fruit juices regularly can be unhealthy due to high sugar content.
23. Honey is not a healthy option due to its high sugar content and low amounts of vitamins and minerals.
24. Butter is toxic to health, according to recent evidence.
25. Cereal bars and sugary cereals are unhealthy due to high sugar content.
26. Jam, dulce de leche, and white bread should be consumed in moderation due to their negative health effects.
Note: These facts are based on the text and may not be universally accepted or scientifically proven.