Breakfast is considered the most important meal of the day. Probably everyone has heard the saying “Eat breakfast alone, share lunch with a friend, and give dinner to your enemy.” It is believed that people who eat breakfast regularly are less likely to overeat, have more -Healthy habits and gain less weight.
However, not everyone agrees. The question that is often asked is not only whether to eat breakfast or not, but also what exactly to eat for breakfast. Things are more complicated than they seem at first glance.
The beneficial effect of the habit to eat breakfast does not apply to all products, but only to those with a high content of proteins and nutrients such as cereals, fruits, dairy products. That is why it is very important to know which are the most useful foods for a healthy breakfast.
Types of healthy breakfast foods and their nutritional value
High protein foods are considered ideal for breakfast. These are nuts, cottage cheese, yogurt, dairy products, eggs. Protein foods for breakfast make you feel full and help you regulate your appetite throughout the day.
In addition, protein foods are essential for the whole body for good metabolism and even for mental activity. Cereals, fruits and various types of smoothies are very suitable.
Traditionally oatmeal is considered the ideal breakfast cereal. A cup of flavored oatmeal has 200-250 calories and contains about 10% of your daily protein needs. You can combine them with milk. Oatmeal contains a lot of fiber, which is good for the stomach, while milk contains calcium, phosphorus and vitamin D, which are good for bones.
Preparing this healthy breakfast is easy It requires oatmeal, water or milk, salt and other additives if desired. To get even more out of your breakfast, you can add some fruits, seeds or nuts.
Probably no list of healthy foods is complete without yogurt. And there are reasons for this: it contains many useful substances, including probiotics, as well as vitamin A, B vitamins, vitamins C, D, E.
Yogurt improves digestion, is good for the immune system, the condition of blood vessels and bones. It contains many minerals such as potassium, calcium, magnesium, phosphorus and others. In addition, plain yogurt without additives is great for diet.
To make yogurt tastier, add to it fruits, seeds, dried fruits.
3. Cottage cheese
The product that could compete with yogurt for first places in the health food rankings, of course, is cottage cheese. It is high in protein, low in calories and very healthy and tasty.
There are many ideas on how and with what you can eat cottage cheese, for example with dried fruit.
Everyone will agree that fruits are extremely healthy and in most cases easy food for the stomach. Apples, pears, bananas, strawberries, peaches, blueberries – almost all fruits contain many vitamins, minerals and antioxidants. At the same time the calorie content of the fruit is very low, ie. they will definitely not harm your figure.
Dried fruits can also be included in breakfast. Natural drying allows to preserve the nutritional value well, by reducing the water content. This leads to a higher concentration of vitamins and minerals. Dried apricots, cranberries or plums can enrich your breakfast.
If you don’t like eating only fruit, it’s time to start making fruit smoothies or fruit and yogurt smoothies.
A good way to saturate your body with nutrients is to add to your diet a variety of seeds: pumpkin seeds, sunflower seeds, chia, sesame, flaxseed and more.
Pumpkin seeds are distinguished by the content of many useful substances:
Sunflower seeds contain vitamin E, B vitamins, copper, manganese, selenium, phosphorus and magnesium. They have a very high content of polystyrenes, which are good for the heart and immune system and reduce the risk of cancer.
Chia is a superfood rich in omega-3 fatty acids, fiber and minerals such as magnesium, calcium and others. It is good for the cardiovascular system, brain, bones, lowers cholesterol and cleanses the body of excess fat.
Flaxseed is a source of protein and fiber, lowers cholesterol and improves digestion. The seeds are among the richest in omega-3 fatty acids. Flaxseed helps prevent some cancers.
The seeds can be added to dairy products, smoothies and other foods.
Nuts are among the healthy foods for breakfast. Adding a moderate amount of nuts to the daily menu can help maintain an ideal weight, despite the common belief that they fill up.
Roasted nuts are very tasty, but if you want to benefit from them it is better to eat them * raw. * You can eat nuts at of your choice, for example walnuts, almonds, Brazil nuts, hazelnuts, cashews, apricot kernels and any other.
A quarter cup of walnuts for breakfast, for example, will provide you with the recommended daily allowance of many beneficial omega-3 fatty acids. Walnuts are composed of 65% fat and 15% protein. They are low in carbohydrates and are largely composed of fiber.
Walnuts are very rich in B vitamins, and the minerals contain manganese, copper, iron, phosphorus and others. Walnuts contain antioxidants, which are a powerful tool for clearing free radicals. Walnuts help lower the levels of “bad” LDL cholesterol in the body.
One of the easiest ways to have a delicious breakfast and diversify your diet is to make a smoothie with fruits, vegetables, nuts, seeds or other ingredients. This healthy option will give you an energizing start to the day.
You can use all kinds of fruits – apples, kiwis, bananas, pears, strawberries, pineapple, raspberries, strawberries and many others, as well as vegetables – spinach, cucumbers, avocados, nettles and more. You can add yogurt, almond milk or coconut water to the products.
Ingredients are also used oatmeal, honey, ginger, celery, cardamom, nutmeg, flaxseed, mint and many others. So, you can prepare smoothies to your liking and with the products you have.
Eggs are not only delicious but also a healthy breakfast. They contain potassium, calcium, vitamin A, iron and magnesium. Eggs are one of the best sources of protein contained in low-calorie foods.
It is best to eat them hard boiled, not fried. There is controversy over how many eggs are good to consume. It is widely believed that you should eat at most 1 egg a day but according to other sources, two a day will not prevent a person without health problems and a good metabolism.
One of the most important elements in healthy eating is the right combination of foods. It depends on the good breakdown of food, absorption of nutrients and the favorable course of metabolic processes in the body.
The faster a food is processed, the better. If the food stays longer in the gastrointestinal tract, it begins to rot. When different products that are difficult to digest at the same time get into the stomach, not all useful nutrients can be effectively absorbed.
One of the rules for combining foods is not to consume simultaneously concentrated animal protein and rice, bread, potatoes and pasta, which contain starchy carbohydrates. Unfortunately, this combination is a favorite for many people in our country, as one of the most typical examples are meat with a garnish of potatoes and spaghetti with minced meat.
This rule means that donuts and burgers are not suitable for breakfast because they include meat, potatoes and other additives. It is also not recommended to combine different types of animal protein in one dish.
For example, meat with milk or eggs with cheese. Therefore, an omelet with ham, for example, is not a good option for breakfast. However, there is no obstacle to combining different types of meat.
Vegetables go well with almost all types of products. They are very tasty and useful when stewed or steamed.
Exceptions are tomatoes, as one of the most popular combinations – tomatoes with cheese, is considered not very good. Even more surprising is that some nutritionists recommend eating tomatoes and cucumbers separately.
One of the reasons is that cucumbers contribute to the appearance of an alkaline environment, while tomatoes are sour. This combination produces salt, and if its level is high in the body, it causes damage to the kidneys and liver.
Unlike vegetables, fruits are good to eat separately from other foods, because they are quickly digested in the stomach. If you eat them with other products, they will stay longer in the stomach and begin to ferment.
White sugar is one of the biggest enemies of a healthy diet. Consumption of sweets and soft drinks with sugar during a meal with animal products and carbohydrates is very annoying for the body.
If you really want to eat something sweet like a cake, pastry or ice cream, you better do it separately, not as a dessert, and not very often. And instead of sweetened drinks it is more useful to drink teas.
How to combine foods in a program?
If you want to stay in good shape or lose weight, it is not enough just to know which foods are good. They should be combined in a balanced diet. It is good to turn to specialists for the development of an individual program, which is tailored to your specific needs.
This does not mean starving or eating not very tasty food. Unlike eating in many weight loss centers, Lucky Fit in Bansko offers a diet composed of varied and delicious dishes rich in useful nutrients.
Calorie intake is in the range of 1,100 to 1,400 kcal / day. The goal of the program is long-term weight loss by reducing the total amount of food, but without depriving the body of valuable substances and starvation. All meals are prepared with organic products and aesthetically designed.
Here is an example of a healthy and balanced menu: The day starts with fresh apple and carrot before breakfast. Breakfast is oatmeal with grated apple, nuts, dried fruit, honey, lemon and yogurt. It is good to eat a green apple as a snack.
Lunch includes vegetable soup, trout fillet with protein and sliced almonds and a mix of carrot salads. Afternoon breakfast is a seasonal fruit.
Dinner can be Florentine spinach, which is prepared with garlic, fresh green onions, fresh cream and poached egg. You can also enjoy a glass of wine.