Need to Know About the Right Breakfast that What You Eat

Breakfast is the most important meal, because it sets the tone for the whole day, energizes you and helps you join the flow of work. In this article, we provide some useful tips to help you make your breakfast delicious, healthy, and nutritious. 

Nutritionists confirm the truth of the old adage: "Eat breakfast yourself, share lunch with a friend, give dinner to the enemy." The best way to start the day is to give the body enough energy to wake up. Remember: when you read tips on how to lead the right lifestyle, one of the main tenets is a hearty breakfast.

Because he: 

• It starts the metabolism. Studies conducted in the USA and England back in the 60s showed that those who always ate breakfast lost weight faster than those who did not or skipped a morning meal. Breakfast lovers generally consumed less fat, more fiber, vitamins and minerals, especially calcium, iron and magnesium.
• Improves memory and concentration. Scientists have found that those who eat a balanced breakfast every day are better concentrated and more efficiently solve problems throughout the day. Children need to eat in the morning: in numerous studies it is said that children who did not eat breakfast in the morning could not concentrate on one task for a long time and were constantly distracted. 

factory workers who do not eat breakfast are statistically more likely to be injured at work and less productive than those who eat in the morning.

• Prevents overeating. Skipping breakfast means that you are likely to eat a lot of food during the day. It is more likely to be harmful: chocolate, croissant or sweet yogurt.
• If you are not a professional athlete and your profession does not require heavy physical labor, a light breakfast consisting of cereal and toast will provide you with all the necessary nutrients. Scientists compared this meal to other types of breakfast: scrambled eggs with bacon, croissant and fruit smoothie and found that cereals contain less fat, cholesterol and more fiber and essential micro nutrients. 

Nutrition Tips:

Specifically, nutritionists offer us several options for a healthy breakfast, including:

Fruits:

Eat them whole or put chopped into porridge. To save time, prepare a bowl of sliced ​​fruit and refrigerate overnight. Melon, kiwi, berries, grapefruit and oranges are the best choice.

Freshly squeezed juices are also a good way to get a large dose of vitamin C, which helps to better absorb iron from porridge. True, it must be borne in mind that there will be no fiber in the juice at all, since it is contained in the skin that is cut off, so add raisins or prunes.

Cereals:

Most people get the bulk of fiber at breakfast, so try to specifically include more fiber in your first meal. Combine soluble fiber (found in oatmeal), which is good for the heart, and insoluble (found in wheat) for digestive health.

Choose cereal without sugar: note that purchased granola can contain a huge amount. But in supermarkets there are also a lot of cereals enriched with vitamin B and iron.

If you and your children prefer muffins and cookies to cereals, cook them yourself by purchasing whole-grain flour: at least you will be sure that they contain fiber.  

Milk, Yogurt and Cheese:

Dairy products contain calcium, which is good for bone health, and vitamin B. Many children like to drink milk for breakfast, and if your child is not one of them, try to warm the drink with a little cocoa powder. Ricotta cottage cheese and whole-grain raisin muffins are a good low-fat option, but still not as rich in calcium as cheddar cheese or yogurt.

Eggs and Baked Beans:

A super option if you are very hungry or want to have a Saturday family breakfast. Add mushrooms, tomatoes and spinach for more nutritional value.

Breakfast at Home:

- Pour a cup of milk into a blender, then add chopped fruits and berries (banana, strawberry or peach), 3-4 tablespoons of natural yogurt, 1-2 - bran and nutmeg on the tip of a knife. Beat for 30 seconds, drink and run on business!

- Muesli with milk and slices of banana: to make such a breakfast, you need to prepare everything the night before. Mix a cup of oatmeal and 2 tablespoons of raisins with ¾ cup of milk and leave in the refrigerator overnight. In the morning, cut the apple into slices, sprinkle a little lemon juice, add 2-3 tablespoons of natural yogurt and chopped banana. Voila, your breakfast is ready!

- Orange or half grapefruit.

- Cottage cheese or cheese and a half whole grain muffin.

Breakfast on the way:

In a car, train or bus, these breakfast options will not crumble and will not spread.

“The sandwich you prepared the night before, plus a bottle of milk.”

- A bar of granola and drinking natural yogurt.

- A handful of nuts and dried fruits.

Breakfast in the cafe:

Useful options for restaurant food:

- Whole grain toast with cheese and tomatoes, cappuccino.

- Eggs, toast with tomatoes and avocado, a glass of freshly squeezed juice.

- Fruit salad with natural yogurt.

- Coffee with wholemeal muffins.

Gluten free:

Avoiding oatmeal and wheat toast in the morning is not so easy! Instead, look for rice and corn porridge.

- Fruit salad with natural yogurt.

- Rice biscuits with peanut butter or jam.

- Eggs with avocado.