He althy breakfast: menu, recommendations

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Everyone knows that you need to have breakfast every day. It is the morning portion of food that saturates with energy, which is important for completing tasks. But it should be borne in mind that if a he althy breakfast contributes to vivacity and excellent he alth during the day, then the wrong choice of products can lead to the fact that a person will quickly feel tired and sleepy. According to doctors, there is no more important meal. Today we analyze what is included in the concept of a he althy breakfast.

Coffee cup and sandwich

The morning starts with them for many. At the same time, doctors do not get tired of repeating that this is completely wrong. A he althy breakfast is a source of fats, proteins and carbohydrates. It must be nutritious and complete. We are accustomed to devoting very little time to the morning meal, drinking coffee almost on the run. As a result, by 10 am, many feel a strongfatigue.

Check your schedule. Perhaps you should go to bed an hour earlier so that in the morning you can get up on time, do exercises and cook a delicious, and most importantly, he althy breakfast.

Opinion of nutritionists

These statements are not a prejudice or a whim. The thing is that our body works like a clock, only if you provide it with the right "fuel" in time. Let's look at why you need to eat breakfast. Morning meal is not just satisfying hunger. The right meal allows you to start your metabolism and energizes you for the whole day. Therefore, it cannot be neglected. Not only working capacity, but also he alth in general depends on this.

Especially important to study this material for those who are used to ignoring breakfast. He althy eating starts when you pay enough attention to it. By neglecting the morning meal, you deprive the body of the necessary substances. So, you will feel apathy, irritability and drowsiness. But that is not all. The body will try to get everything it needs, which means you will overeat at lunch and in the evening. This is fraught not only with excess weight, but also with digestive problems.

So you need breakfast to function properly. He althy eating starts with porridge, muesli and fruit. Approximately 35% of the total daily diet should come from the morning meal. Take another 45% for lunch, and take the rest for dinner and snacks. Then you will keep a slim figure, a he althy stomach and excellent performance.

Immediately after sleep

It also happens that immediately after waking up, a person goes to the kitchen and, before waking up, rams a hearty breakfast into the stomach. Is it good? No, this is also extreme. The stomach should have time to wake up and tune in to digestion. A glass of water will help. As soon as you get up, you need to drink clean water. And then calmly go brush your teeth and do exercises. This will help start the metabolic processes. After about 30 minutes, you can start eating.

He althy breakfasts for every day are easy to prepare. The basic principles of the morning meal are lightness and nutrition. If there is fried chicken or salad with mayonnaise in the refrigerator, do not rush to get it to the table. The body did not have time to wake up and is not ready for such heavy meals. Nutrition is important in order to energize for the next few hours.

Breakfast basis

Today we want to consider not only the principles of building a menu. A he althy breakfast is not a whim of a nutritionist, but a necessity for your body. But most importantly, you must understand what is the basis of the selected dishes. These are, first of all, proteins and carbohydrates.

Protein is the building material for our cells, which is needed every day for renewal and growth. Carbohydrates act as clean fuel or energy. In addition, they are necessary for the normal functioning of the brain, because it needs a lot of glucose. And it is in the morning that you need to eat most of the daily supply of carbohydrates. Later they will be deposited as fat cells.

What to eat for breakfast

Many people think that porridge is the ideal option. Today, there are alternative options when it is proposed to use pure protein as a morning meal. But it is cereals that help cleanse the intestines, they contain many vitamins and minerals. In addition, they provide fast satiety.

The leader is oatmeal. Delicious, light, satisfying, adults and children like it. A quick and he althy breakfast is also muesli with yogurt. You can add dried fruits and nuts, seeds to them. Boiled eggs and sandwiches with cheese, vegetable salads and cottage cheese look good on the table. But it is best to refuse sausages.

Morning meal for the busiest

Today we also want to consider the most successful recipes. A he althy breakfast is not as difficult, difficult and time-consuming as it might seem at first glance. And first of all, we will consider the features of preparing a he althy meal for those who do not have time to cook. Breakfasts from this series do not take more than 15 minutes. Agree, your he alth is worth this time.

• The first option. Boil two eggs and make toast with bread. It is best to choose whole grains, as it is he althier. Lubricate them with a transparent layer of butter and natural sugar-free jam. Tea will complement the meal.
• Take a bag of muesli without sugar. They can be replaced with cereal, but it will not be as useful. Pour in skim or soy milk. And for dessert, take a glass of juice and an apple.
• The third option can be considered the most useful. For hiscooking, take instant oatmeal and pour boiling water over it. You can add raisins, fruits and berries.
• Fresh cottage cheese and cocoa with skim milk.
• Fruit salad. To do this, take a banana, pear, apple and orange, kiwi, cut into cubes and pour natural yogurt.

As you can see, breakfast recipes can be quite varied and delicious. He althy eating is very simple. Try it and you'll never make sausage sandwiches again.

If you want to lose weight

The standard diet for those on a diet is 1800 kcal. If you are seriously involved in sports, then this will not be enough, the figure is designed for a sedentary lifestyle. In this case, breakfast should be about 400 kcal. At first glance, it is quite difficult to calculate what you can think of to meet this figure. You really just need to write down some good recipes for yourself.

He althy breakfasts for every day can be varied and very tasty. Let's look at a few options.

• A cup of muesli without sugar and honey. For dessert, you can have one banana.
• Fruit juice - 100 g, whole grain bread roll and low fat cheese. Add a boiled egg and coffee for a delicious and nutritious breakfast.
• Low-fat cottage cheese - 200g
• Natural yoghurt - 100g. Fruits, nuts and cereals can be added to it.

And remember that low-calorie breakfasts are only part of a weight loss program. Highlywhat matters is how you eat for the rest of the day. In addition, you must sign up for a gym.

For athletes and not only

If you go to the gym in the morning, then breakfast should be light, but nutritious enough to prepare the body for stress. Please note that you can not eat immediately before class. An hour should pass after the meal, and only after that you can start physical exercises.

The best choice for an athlete is whole grain porridge with dried fruits. But you have to be careful with them. Dried fruits are very high in calories. Therefore, a small handful is enough to saturate the body with vitamins and fiber.

1. Millet porridge and a glass of milk. A very he althy porridge, as it is the only one that contains polyunsaturated fatty acids. This is very important for the heart and blood vessels, which is extremely important during training.
2. Oatmeal. Pair it with banana and coffee for a sumptuous meal.
3. Steamed chicken or turkey with broccoli garnish.
4. Salmon and tomato sandwiches and fresh juice.
5. Protein omelette and oatmeal.

What should be excluded from the morning diet

For breakfast, it is strongly not recommended to eat scrambled eggs. A dish beloved by many creates an increased burden on the digestive tract. Boiled eggs are much easier to digest, especially if you make them soft-boiled. Sausages and sausages are completely forbidden foods. They clog the stomach and do not bring any benefit. But there is morea small list that you need to know and consider:

• Black coffee. Drinking on an empty stomach, it often leads to an exacerbation of gastritis. Therefore, if you can’t live without a fragrant drink, then try to drink it in small quantities after meals.
• Oranges. Very he althy fruits that should be on your table. But on an empty stomach, they do not have the best effect on the gastric mucosa.
• Sweet yeast pastries. But whole grain bread should be on the table every day.
• Smoked meats.
• Fried and fatty foods.

General recommendations for breakfast

1. He althy food recipes for every day should be built in accordance with general ideas about tasty and he althy food. One of the main rules is that food should be warm. A cheese sandwich or cereal with milk is far from the best food option, as it does not break down in the stomach, but warms up. As a result, it goes into the intestines in an unprocessed form, which causes bloating and heaviness. It is very difficult to start a working day with such symptoms. Therefore, try not to make such mistakes.
2. Completely eliminate processed foods, stop heating food in the microwave. Accustom yourself to using the oven and toaster, so the food turns out to be more he althy. Better yet, steam it.
3. Don't eat fried foods in the morning.
4. For a he althy breakfast, the menu should include foods rich in calcium, iron and B vitamins.
5. Choosing the morning menu, you can experiment by givingpreference for a he althy and tasty food combination. However, a he althy breakfast menu should include whole grains rich in minerals and vitamins, fresh fruits and vegetables.
6. Give up sweets in the morning. This is an extra load on the pancreas.

Best Recipes

In general, everyone wants to keep cooking time to a minimum. This is especially true for breakfast, when you need to get up earlier than usual and spend this time in the kitchen. And one of the strangest at first glance recipes is soup. It is rarely made for breakfast. At the same time, the soup allows you to quickly saturate the body with nutrients and drives away the feeling of hunger for a long time.

• To prepare a quick soup, you will need a liter of water, 3-4 potatoes, onions, 150 g of minced meat. Boil water, add vegetables to it, and after 20 minutes form meat balls and dip in water. Another 5-7 minutes - and the dish is ready.
• Fruit pudding. Very tender, pleasant and tasty breakfast. To prepare it, you need to take 3-4 favorite fruits, beat them in a blender and add chopped nuts, a beaten egg, a little s alt and sugar. Stir and bake for 10 minutes.

A plate of soup and a small piece of casserole will give you real pleasure, as well as a feeling of satiety for a long time. A proper breakfast does not contribute to weight gain, but allows you to work productively and not think about food.