What should you eat for your first meal of the day to get the most benefits from it?
A healthy breakfast is the basis for a good start to an effective and challenging day. It provides ingredients to stimulate the nervous system and provides energy to undertake physical work. What should you eat for your first meal of the day to get the most benefits from it?
Wholegrain cereal products as an energy base
Cereal flakes or dark bread will provide you with carbohydrates, necessary to replenish the energy you used for night-time regeneration and will stimulate your brain, circulatory system and muscles to work from the very morning. By taking in a large amount of dietary fiber, you improve intestinal peristalsis and also increase the feeling of satiety after meals, which translates into a reduced need for snacking.
What to choose?
- mountain oat flakes, cereal bran, sugar-free muesli mixes,
- wholemeal or wholemeal bread.
Protein source for regeneration and not snacking
By adding healthy proteins to your meal, you will increase the feeling of satiety and reduce your subsequent calorie intake. Studies show that breakfasts rich in dairy products can reduce energy intake at lunchtime by up to 20% compared to breakfasts with other sources of protein. In addition, protein products are a source of amino acids that support the reconstruction and creation of new muscles.
What to choose:
- natural yogurts, buttermilk, kefir, cow's milk,
- beverages or plant products, especially soy,
- eggs,
- fish and lean meat.
Vegetables and fruits, as a colorful accent to your meal
The fiber contained in fruits and vegetables supports the feeling of satiety and nourishes the intestinal microflora, which translates into the proper functioning of the immune system. The color variety of meals is positively associated with increased vegetable consumption and reduced consumption of sweets. There is therefore a chance that by choosing fruit and vegetables for breakfast, you will reduce the need to eat unhealthy sweets during the day!
Healthy fats for proper brain function
Healthy fats are the cherry on the cake for a healthy breakfast. If you want to support and maintain in good shape your mental processes - concentration, creativity, short-term memory, the ability to solve problems in different conditions or adapt to new situations, then healthy fatty acids are for you!
What to choose:
- walnuts,
- chia seeds, linseed,
- olive oil,
- rapeseed oil, linseed oil,
- avocado.
Not wanting to leave you without ideas for implementing the above rules in life, we have a few suggestions for healthy breakfasts. Here they are:
1. Spicy oatmeal based on mountain oat flakes and milk, with the addition of grated apples roasted with cinnamon and a small amount of honey, sprinkled with walnuts.
2. Whole grain bread sandwiches with mackerel paste with pickled cucumber and onion.
3. Shakshuka made with two eggs, tomatoes, peppers and zucchini. Served with wholemeal rye bread.
4. Smoothie composed of soy milk, spelt bran, half a banana, berries and avocado.
5. Bagel spread with natural sandwich cheese with pieces of smoked salmon, avocado, cucumber slices and rocket.
6. Low-fat cottage cheese mixed with cherry tomatoes and chives, drizzled with olive oil, sprinkled with pumpkin seeds and black cumin. Served with graham bread.
We hope that our ideas will inspire you to nutritious and healthy breakfasts!
