Try to include a healthy and nutritious breakfast in your diet. Nutritionists recommend eating 25% to 50% of your daily food intake at breakfast. The best foods for a healthy and nutritious breakfast are fruits, vegetables, whole grain cereals, dairy products, eggs, and lean meats. These foods contain sufficient amounts of vitamins, minerals, carbohydrates, fiber, protein, and a minimum amount of fat necessary for the normal functioning of the body.
Why are healthy breakfasts so useful and important?
Breakfast is a function of starting the digestive system and metabolism
Without a healthy breakfast, your metabolism will be lower throughout the day.
First, a decrease in metabolism due to a missed breakfast will affect your overall health: a lack of energy for both physical and mental activity. Secondly, with reduced metabolism, it is easy to gain weight. A healthy breakfast, on the other hand, helps with weight loss.
Skipping breakfast is always stressful for the body
Even if you have long been used to doing without it. Regular breakfast, on the other hand, reduces stress and helps rejuvenate the body. A healthy breakfast starts the process of cleansing the body. This will immediately affect the condition of your skin – it will become cleaner and fresher.
If you have no appetite in the morning
Try making a drink 20-30 minutes before breakfast:
Squeeze the juice of half a lemon into a glass of hot water.
If you have a high stomach acidity, you can add less lemon juice, or not at all. You can also add a spoonful of honey or agave juice if you like.
Drink this drink and then go about your usual morning routine – take a shower, get dressed, and prepare breakfast. You will have an appetite for a healthy breakfast in half an hour.
If you’re used to skipping breakfast
then you are probably also used to eating late at night, before going to bed. In this case, you will not have an appetite in the morning. The habit of skipping breakfast gives you the false impression that you don’t even need breakfast. In fact, your body simply adapts to the unfavorable conditions you create for it by regularly skipping breakfast. But if you create better conditions for your body – start feeding it a healthy breakfast every morning – it will quickly adapt to the new regimen.
It takes 21-40 days for the body to develop a new habit.
You can prepare a healthy and tasty breakfast very quickly – in 2-5 minutes.
Recipes for healthy breakfasts
Hercules, buckwheat, oatmeal – a mix of cereals
For healthy breakfasts, cereals made from a mixture of grains, such as wheat, barley, and oats, are recommended. You can also steam buckwheat. Vegetables and vegetable salads go well with porridge.
Alternatively, you can make sweet porridge. Add honey, dried fruits, berries, and nuts – strawberries, blueberries, and currants (fresh or frozen).
Sandwich with cheese and vegetables
A healthy sandwich should be made from whole grain bread, bran bread, or whole wheat bread, which are also complex carbohydrates. You can put a slice of cheese, a leaf of lettuce, a slice of cucumber or tomato (or both) on top of the bread, add a sprig of parsley or dill, and drizzle a drop of oil.
Vegetable salad for breakfast
Another useful and healthy breakfast that doesn’t take much time. Lettuce or cabbage, tomatoes, cucumbers, bell peppers, radishes, carrots – whatever you have on hand will do for a vegetable salad. It’s better to dress the salad in vegetable oil – sour cream and yogurt will make it heavier, and store-bought mayonnaise will take away all the benefits.
Scrambled eggs or omelet with vegetables
A little protein for breakfast won’t hurt either – protein should be present in all meals. Therefore, you can have breakfast with scrambled eggs or an omelet.
These dishes should be prepared with the same complex carbohydrates – vegetables.
If it’s in season, tomatoes, bell peppers, onions, and parsley will do; if it’s not, any frozen vegetables will do. It will be both healthy and tasty.
A healthy breakfast of fruits and berries
Fruits or berries can be eaten whole for breakfast. Or you can make a fruit salad. Bananas, apples, kiwis, oranges, peaches, strawberries, strawberries, raspberries, currants – any seasonal fruit and berries will do.
You don’t need to dress the fruit salad, just let it stand for a while and it will release the juice. If you wish, you can dress it with low-fat yogurt.