It is believed that people who regularly eat breakfast are less likely to be overweight and overeating, have healthier habits and gain less weight. And there are reasons for this.
In this article, you will learn:
What are healthy breakfast foods?
What foods are good for breakfast?
Why is yogurt good for your morning meal?
How many eggs can you eat per day and can you lose weight on an egg diet?
As noted in a review of 47 studies (USA), children and adolescents who eat breakfast consume more calories during the day, while less likely to gain weight. In addition, the habit of regularly eating breakfast is thought to have a positive effect on cognitive function, memory, and even school performance.
However, not everything is as simple as it seems at first glance. The beneficial effects of the breakfast habit were noted with not all foods, but only foods high in protein and nutrients such as cereals, fruits, and dairy products.
The most healthy breakfast is porridge and muesli.
Porridge is an ideal healthy breakfast that will not put additional strain on the digestive system and will keep you feeling full for a long time.
The fact is that porridge is a source of complex carbohydrates and fiber. In addition, cereals contain a huge amount of trace elements necessary for the body. You can add fruit pieces, nuts, and dried fruits to the porridge for a perfectly balanced breakfast.
If you want to diversify your diet, then you might like muesli. They are made from raw or baked cereals with the addition of dried fruits, seeds, nuts, honey, and other additives. The benefits of muesli are their high energy value and lightness. Reception of this product is the prevention of diabetes mellitus, constipation, elimination of toxins, and oncological diseases.
Yogurt without artificial additives.
Yogurt contains a record amount of nutrients and vitamins. This is especially important for vegetarians because yogurt contains vitamin B12, which in the best way affects blood circulation and the nervous system. The main source of vitamin B12 is from animal products such as chicken and fish, so yogurt is a great alternative for vegetarians.
Regular intake of yogurt improves digestion, improves the condition of bones, joints, and blood vessels. This product helps control weight and improves the immune system. Yogurt is a great snack in the morning, after a workout, and at any time during the day.
Fish is one of the best ways to start your day. For breakfast, boiled or baked fish is suitable, this is ideal. You can eat almost any fish. Fatty fish are a great source of omega-3 acids, so eat well. You can make delicious fish sandwiches, pâté, omelet or salad that combine vegetables and fish.
Vegetables and fruits
- Vegetables and fruits are also a great start to the day. This is especially suitable for those who have little time and do not have a very good appetite in the morning. It is good to teach your body to eat with such breakfasts in the morning if you do not have such a habit. Fruits and vegetables will add to your body the necessary amount of vitamins, fiber, and improve digestion. Both fruits and vegetables are best eaten fresh, you can eat them as an independent dish, or you can add them to cereals, make salads and juices. Apples, bananas, prunes, and all seasonal fruits are ideal for breakfast.
- Eggs are fast, nutritious, and simple. Nearly perfect breakfast. And if you add vegetables to scrambled or boiled eggs, you get an almost ideal option for eating in the morning. Doctors recommend eating no more than 3-4 eggs per day. It is believed that with an egg diet, you can lose 2-4 kg in the first 3-5 days – and without experiencing an acute feeling of hunger, since the consumption of eggs rich in protein provides a long-term feeling of fullness.
- Soups, a great option for breakfast for those who are in a hurry or cannot eat tightly in the morning. It may seem strange to you to eat soup for breakfast, but soup gives a long-lasting feeling of fullness, helps to normalize digestion, and enables our body to wake up smoothly. But it should be remembered that we are talking about vegetable soups, and soups with meat broth are no longer a healthy breakfast, but a full meal.
7.And the last one is a sandwich, do not be surprised, but a sandwich can also be a good breakfast, provided that it is a “right” sandwich. If you don’t eat white bread with fatty meats, mayonnaise and butter, and instead take a piece of cheese, vegetables, or canned fish, then you will have a great option for breakfast. It’s also about a personal snack on the road and throughout the day.