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Healthy Breakfast: Proper Nutrition In The Morning

The most important meal

A healthy breakfast is the most important meal of the day. Despite this, only just under 40 percent of all Germans eat breakfast every day. The following tips will tell you what makes the right diet early in the morning.

These foods are suitable for a healthy breakfast

Ideally, the morning diet should be colorful and balanced: A portion of cereals – preferably whole grains -, dairy products, fruit, and vegetables make up a healthy breakfast because they contain many important nutrients such as vitamins, minerals, and secondary plant substances and fill you up in the long term. If you are more of a sausage and cheese fan, you should definitely make sure that you eat low-fat products. If you tend to have a sweet tooth, it is best to choose honey or jam with a high fruit content and little sugar, which you can get in the organic department of your drugstore, for example.

Recipe tips for the morning diet

Start the day with a healthy muesli made from whole grain flakes with low-fat milk and fruit. You can combine it yourself from various cereal flakes and nuts and refine it with fruit and yogurt. You should not eat cornflakes and chocolate or crunchy muesli, as these contain fewer nutrients and more sugar.

Anyone who is already active in the morning, for example cycling to work or going jogging in the morning, should make their breakfast rich in carbohydrates. It is best to pay attention to complex carbohydrates: wholemeal rolls, fruit, and oatmeal provide quick energy and keep you full longer than simple carbohydrates such as those found in white bread, cornflakes, and the like.

Proteins are the magic word for anyone who wants to keep their figure slim or wants to train a defined stomach by summer! Protein-rich foods such as eggs, meat, or soy products keep you full for a long time and accelerate muscle growth. Fried eggs, scrambled eggs, omelets, or high-protein yogurt or quark dishes are perfect for this.

If you can’t eat a bite in the morning, a quick glass of fruit or vegetable juice or milk can also be an option for proper nutrition. When buying juices, however, make sure that you choose not-from-concentrate juices with 100 percent fruit content, because they do not contain any added sugar. In addition to juices, water, tea or coffee are also suitable drinks.

Why a healthy breakfast is so important

There’s another incentive for a diet change that includes a balanced breakfast: A healthy breakfast not only fills you up, but it also helps you lose weight. It provides the body with carbohydrates, fiber, vitamins, and minerals after sleep. If the metabolism does not get these nutrients, all energy reserves are quickly used up. As a result, you feel hungry even before lunch. Many then reach for sweets or eat too much at lunchtime. This means that the organism, which has been running on the back burner, gets too many calories at once, which the body automatically stores in fatty tissue for the next starvation phase.

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Written by Emma Miller

I am a registered dietitian nutritionist and own a private nutrition practice, where I provide one-on-one nutritional counseling to patients. I specialize in chronic disease prevention/ management, vegan/ vegetarian nutrition, pre-natal/ postpartum nutrition, wellness coaching, medical nutrition therapy, and weight management.

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