Healthy Breakfast

A usual strategy for those, who want to lose weight, is to skip breakfast. But, skipping meal, you feel very hungry and when lunch comes, you overeat and believe me, the food you choose is not healthy. Healthy breakfast gives a rare chance to start a day with nutritious meal. It lays a foundation for long health benefits.

A combination of fiber and protein eaten during breakfast time satisfies hunger a person can feel until lunch time. A healthy breakfast doesn’t mean an extravagant one. Simple food, like toasts, boiled eggs and fruit juice is a nice snack.

You can vary food for healthy breakfasts. Be more creative; eat less food rich in cholesterol and fat. Vegetables and fruit are perfect for a nutritious breakfast. Many people choose whole grains like bagels, cereals, rolls, crackers, toasts or muffins with protein products: peanut butter, poultry, lean meat, fish, and boiled eggs.

Together these groups of products provide fiber, complex carbohydrates, fat and protein. This combination can be called a pack of great health benefits.

What we have for breakfast affects not only our physical, but also mental performance throughout the whole day. Our weight, health and mood depend on healthy breakfasts. About 20% of day’s calories must be eaten during breakfast time.  As they say ‘We are what we eat’, so pay much more attention to the food that makes up your breakfast course.

Fresh vegetables and fruit are first sources of different vitamins. Nevertheless, you breakfast should not include lots of fruit. You can eat at least 1 or 2 fruit or drink your favorite fruit juice. In case you prefer cereals for breakfast, add fresh or even dried fruit to it, or eat an apple, a grapefruit and a banana instead.

These foods provide B vitamins, fiber and iron, that is why they should always be included into your breakfast. Porridge, cereals, rolls, bread, malt loaf, currant buns are vital sources of that energy that helps to stimulate metabolism. Cereal with milk in the morning provides 30% of daily needs for vitamins and 18 for iron.

Dairy foods provide calcium, vitamins and protein. Calcium that milk contains keeps bones healthy and strong regardless of your age. Drink low-fat milk for breakfast (skimmed) or use it in cereal. Those, who prefer yoghurts, can drink them with cheese and toasts. Yoghurts are more nutritious and delicious, when you add fruit and muesli.

Fish, meat and eggs are non-diary sources of the protein we need. These products usually add a variety to a usual breakfast. They provide iron, protein and different vitamins. Oily fish (kippers) is a source of omega 3 and should be eaten two times per week. Don’t eat fish and meat too often and avoid frying and other fat cooking methods.

What do we usually drink for breakfast? – Coffee and tea. It is much better to drink juice, because it is both very nutritious and tasty. Drink fresh juice, not from a carton. Vary your tastes – choose apple, pineapple, peach, etc.

To drink water is a perfect way to begin your day. Make different shakes from yoghurts, milk, your favorite fruit or juice. Such breakfast choice is not only tasty, but also healthy and quick.

If you say that you have no time and can wait until lunch time, remember that a healthy breakfast refuels your body and benefits overall health. Don’t try to skip meal as it is more important than you think.