A healthy breakfast should meet three basic requirements. It must be nutritious, ideally one that satisfies hunger for 4-6 hours. Usually, this is 30% of the daily calorie intake, according to the Telegram channel Doctor in the Pocket.
Breakfast should contain all the nutrients:
- slow carbohydrates.
It should be quick to prepare or cook in advance.
What you can eat in the morning from carbohydrates:
- any long-cooked cereals.
- Whole grain or other healthy bread.
- Pasta made from durum wheat or whole grain pasta. The calories obtained from them will have time to be spent during the day.
- Legumes, but after them, it is especially important to drink enough water throughout the day.
What is the best protein to eat in the morning?
It is better to choose protein-fatty foods for breakfast. Nuts, oily fish, hard and cottage cheese, offal, and eggs – all of these also contain a sufficient amount of protein.
Leaner sources of protein are best left for dinner. This applies to lean fish, chicken, and turkey.