What is Healthy to Eat for Breakfast: An Expert Has Created the Perfect Menu for Everyone

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Breakfast gives you energy and motivation for the whole day. It determines your health and mood.

Usually, our mornings begin with an emergency get-up and quick preparations for work or business. We can only dream of a beautifully served and delicious breakfast because it requires so much time that would be better spent sleeping.

But it is breakfast that gives our body energy and pace for the whole day. The first meal can be carbohydrate, protein, or mixed. Nutritionist Olga Usenko named useful options on her Instagram.

Rules for the first meal

  • Before eating, you need to drink a glass of water.
  • You should have breakfast 30 minutes after waking up.

Protein options

  • Omelet with cheese and vegetables.
  • Cheesecakes (on rice or whole wheat flour).
  • Cottage cheese with fruit.

Carbohydrate options

  • Oatmeal with fruit and berries.
  • Buckwheat/quinoa/bulgur with vegetables.
  • Toast with avocado and vegetables.
  • Smoothies.

Mixed options

  • Oatmeal with egg and cheese.
  • Toast with avocado and cheese/fish and egg.
  • Side dishes with egg/cheese/fish.

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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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