Eating food at the beginning of the day activates the whole body and provides it with a charge of energy for the whole day. Therefore, be sure to eat in the morning.
The first mistake of the beginning of the day is to refuse the morning meal or eat something wrong, for example, scrambled eggs or a sandwich. Did many recognize themselves? It means that something needs to be changed.
To figure out what to eat for breakfast with proper nutrition, you need to remember the main thing: do not skip breakfast, do not overeat and forget about harmful products.
The benefits of breakfast
Let's figure out why the first meal is so useful. When you wake up, you may not want to eat. But this does not mean that the body does not require it. During sleep, the processes taking place inside you do not stop and during the night they consume the remnants of energy that need to be replenished in the morning.
Benefits of early nutrition:
Scientists have noticed that eating the right food in the morning increases attention, concentration and mental ability. This is a very important condition for a productive working day.
Why is breakfast so important?
It is in the morning that you set the mood for the whole day, and the body feels it. 7.00 to 9.00 enzymes important for digestion are produced.
If you skip breakfast, enzymes will simply "burn out" and will not bring the desired benefits. This will lead to disruptions in the functioning of organs and a decrease in immunity. Eat in the morning - reduced the risk of catching a cold.
Why is skipping breakfast dangerous?
Let's say you decide to sleep a little longer, instead of standing by the stove at dawn. At the same time, we had a hearty supper, hoping that this would be enough for the next morning.
What will happen to your body during the night and the next day:
By neglecting your morning meal, you disrupt the well-coordinated work of the entire "mechanism", which in the future may disable it.
What are the best foods to eat for breakfast?
Breakfast, with proper nutrition, necessarily contains proteins, fiber and complex carbohydrates. They start the digestive process and contribute to a long feeling of fullness.
The most healthy foods in the morning:
- Cereals are a source of carbohydrates and give you a long feeling of fullness.
- The egg contains.
- and chicken fillet (hearty, but dietary meat).
- Dairy products and cheeses are the best source of calcium.
- Whole wheat bread helps with proper digestion.
- Freshly squeezed juices (not on an empty stomach) are rich in vitamins that support the immune system.
- Vegetables are an easy and healthy addition to your main course.
- - the best substitute for sugar.
Right breakfast drinks
Those who cannot give up coffee need not worry. The main thing is not to drink more than one medium mug.
And it is correct to drink fresh juices only after a meal! And if the former are simply useless on an empty stomach, the latter irritate an empty stomach. They are not only a separate dish, but also a drink. It should not be thick, not burden the stomach. Dilute fruit well with juice or water.
Foods to skip in the morning
With proper nutrition, there are also prohibitions. In order not to harm the body in the morning, nutritionists are advised to stop drinking in the morning:
- Sweets. These include sugar, candy, cookies, and sweet cereals.
- Milk, cottage cheese, commercial yoghurts with dyes and additives.
- Citrus fruits, bananas.
- Muesli and breakfast cereals.
- Any food fried in oil, fatty and smoked food.
- Baking and sandwiches.
All of these breakfast foods are the enemies of proper nutrition. They will not bring anything useful, except for fatty deposits and improper digestion.
What should a perfect breakfast include?
Perfect breakfast Is, first of all, a healthy and nutritious breakfast. But this is not enough.
You need to prepare yourself for eating:
If you have neglected breakfast before and cannot start eating right away, get used to it gradually. Start with a healthy sandwich and drink. Gradually add eggs, natural yoghurts, and small portions of porridge to the diet. Smoothly, the body will get used to it and will begin to demand breakfast itself.
Types of correct breakfasts and their features
- Protein.
- Carbohydrate.
- Protein and carbohydrate.
- Low in calories.
Let's consider each type in more detail.
Protein
A protein diet is primarily required for those who have hard physical work or just an active lifestyle.
Squirrels- these are additional calories, but with the condition that they need to be spent. Eggs are the classic protein source. Just cook or make an omelet? Whoever loves.
You can add vegetables or meat to the omelet.... In order not to be left without carbs, just eat with a slice of bread.
What is better to choose:
- Boiled eggs and vegetable salad.
- Sandwich with scrambled eggs and herbs.
- with dried fruits and honey.
Carbohydrate
Carbohydrate breakfast is easy too.
The best source of carbohydrates is porridge. It doesn't matter which one you choose: oatmeal, rice, buckwheat or any other.
But the best option is to cook with water. Carbohydrates contain sweets and. But these are the main enemies of the figure. They do not give the correct saturation. Therefore, we eat only whole grains for breakfast.
Carbohydrate foods are suitable for those who are engaged in mental work and do not expend a lot of physical strength.
Suitable recipes:
- Oat / buckwheat porridge with dried fruits and nuts.
- and berries (cranberries, currants).
- Sandwiches with fillings: cheese + tomato, cucumber + salad + chicken.
- Lavash with vegetables and chicken / with berries, cinnamon and honey.
Protein-carbohydrate
in one meal is ideal. Protein will give energy, carbohydrates, strength for intellectual work.
The main condition is the absence of fat. You can safely combine porridge, cottage cheese, kefir, egg white, bran, whole grain bread in equal proportions. Do not exclude vegetables and fruits.
By choosing the right foods for your lifestyle from the list for proper nutrition, your weight will be kept normal. In this breakfast you can combine dishes from both types. The main thing is to reduce the portions.
Low calorie
You don't have to go hungry to lose weight. Low-calorie breakfasts are easy and delicious.
Calorie content- This is the energy that is formed during the digestion of foods in the body. The heavier the food, the more difficult the assimilation process.
Best low calorie breakfast- This is low-fat cottage cheese with the addition of fruits and berries. Fish (pike perch, cod, carp), vegetables (carrots, cucumbers, tomatoes, pumpkin) will do.
It is better to cook small portions. But do not overdo it, because you need not to stay hungry in pursuit of a diet.
Worth trying:
- Salad with cod and vegetables.
- and pumpkins.
- Cottage cheese and berry smoothies.
- Fruit salad with toast.
Why is hunger returning quickly?
Unhealthy diet is the first cause of rapid hunger. There are foods that do not satisfy, but that increase hunger. They are digested quickly, raising blood sugar levels. Because of this, a person very quickly begins to feel the need for food. This is a direct route to overeating.
These "insidious" products include:
But sometimes hunger comes back even after eating porridge for breakfast. It seems that she should not let her down like that. What's going on? It's mostly about portions or taste preferences.
If there is "empty" cereal, boiled in water, the saturation from it will not last long. You can add nuts, berries or fruits. This is both tastier and more satisfying. Small portions also won't keep hunger long in coming. You must not cross the line between satiety and overeating.
Less often, the rapidly returning feeling of hunger has nothing to do with food. In this way, the body can signal the lack of important micronutrients.
Porridge for proper nutrition
Despite the variety of healthy foods, porridge remains the most popular breakfast. With the phrase "proper nutrition", oatmeal is the first thing that comes to mind.
Porridge Cooking Tips:
- The groats are cooked in milk or water.
- Steamed buckwheat is much healthier than boiled buckwheat.
- Before cooking, the groats are sorted out and washed.
- Millet and rice are washed with warm running water.
- Do not rinse oatmeal and crushed cereals.
- After boiling, the cereal is brought to readiness over low heat.
Perfect breakfast right
There is no single list of the right breakfast. All people have different organisms, lifestyles and taste preferences.
- Girls with proper nutrition, they retain health, youth and beauty for a long time. Therefore, breakfast should be balanced and give a boost of vivacity for the whole day. The products should contain iron, magnesium, phosphorus, selenium and folic acid important for the female body. A protein-carbohydrate breakfast is best.
- Men bigger and stronger girls. At the same time, they often lead a more active lifestyle, engage in physical labor. It is important for them not to waste all their energy reserves before the next meal. Therefore, the energy value of food should be greater. Men will feel better about eating a protein-rich breakfast with a small amount of carbohydrates.
- children requires special treatment. Children are very selective in their food, so breakfast should not only be healthy, but also tasty. In addition to this, a growing body requires a lot of energy. It is advisable to include porridge with milk in the menu. You can add a butter sandwich and one fruit.
- are a separate category. They waste a tremendous amount of energy. they need. And vitamins for general health. The first meal should be dense, high in protein and cereals. The main products are cottage cheese, eggs, cereals.
- Vegetarian breakfast not much different from any other. Exclude from the menu meat products that are replaced by eggs and cottage cheese. Despite this, a wide variety of dishes remain. Cereals, vegetable and fruit salads, in addition to them, toast with cheese are the best choices.
- For diabetic choosing a diet is more difficult. In addition to the fact that they abandoned flour, sweet, smoked and salty, there are also restrictions. It all depends on the type of disease. With type 1 diabetes, incomplete people can consume fats and proteins in equal amounts with healthy people. Allowed foods: sour fruits and berries, eggs, cheese (low in fat), cereals (buckwheat, rolled oats), bread for diabetics. For type 2 diabetes, avoid eating fatty foods that contain protein. The first half of a proper breakfast is vegetables or fruits (thermally processed). The second is lean meat (chicken fillet) and cereals (buckwheat, brown rice). By combining these products, you can prepare many dishes.
Breakfast recipes with proper nutrition
All recipes below are for 4 servings
Oatmeal on kefir
The recipe is simple and cheap, and the benefits are enormous. This breakfast will leave light in the stomach.
The easiest cooking option:
Buckwheat with milk
Everyone's favorite porridge since childhood is cooked very simply:
Buten porridge prepared in this way is tender and fragrant, and most importantly, both children and adults will like it.
Fried eggs
"Empty" scrambled eggs are no longer interesting to anyone and everyone knows the recipe for its preparation. Therefore, we will cook scrambled eggs with tomatoes and green onions.
Omelette
Another way to get your morning protein meal. It can be cooked light with vegetables or baked without additives. Then it will be magnificent and it will be a pleasure to eat it.
A hearty recipe is a chicken omelet with mozzarella:
Cottage cheese with apples
Good combination of calcium and vitamins. And if you bake the apples in the oven, you get a delicious dessert, which is a full breakfast, but which can also be served for an afternoon snack.
The secret of delicious cheesecakes is low-fat cottage cheese. The dough from it should be homogeneous and keep its shape. With the filling, you can dream up and add nuts, cinnamon, berries, potatoes.
The classic recipe is unchanged:
Pumpkin
This vegetable goes well with cereals. Therefore, a good breakfast would be millet porridge with pumpkin.
- Wash, peel and chop half a kilo of pumpkin.
- Heat 3 cups of milk in a saucepan and add pumpkin and cook for 15 minutes
- Add 1 glass of millet to a saucepan, salt (half a teaspoon) and cook until the porridge becomes thick.
- Let the finished porridge brew under the lid for another 30 minutes.
Do you consider sandwiches to be junk food? You just don't know how to cook them properly. Only everyone's favorite bread with sausage is harmful.
In addition, there are many useful recipes and ideas:
The right breakfast for kids
According to scientists, the right breakfast for children should have at least four ingredients: bread, cornflakes, milk or yogurt, fresh fruit or vegetables, sugar-free fruit tea or juice.
- Fruits. It is a source of vitamins that support immunity. As you know, freshly harvested fruits contain more benefits and vitamins. There are such ones even in winter - these are citrus fruits, if the child does not have allergies, pomegranates. In spring and early summer, greens and berries are relevant.
- Cereal products. They contain vitamins A and D, iron. In addition, grains contain carbohydrates that give your baby energy.
- Dairy products.(Example: milk, yogurt, cottage cheese, cheese) - a source of calcium, which is so necessary for the child's body.
- Beverages. Coffee and Coca-Cola should be completely excluded from baby food. Fruit juices and compotes are what a child needs. Many children really enjoy cocoa. This drink keeps you mentally and physically active throughout the day. Cocoa is rich in proteins, fats and carbohydrates, which provides a high nutritional value of this product. It also contains dietary fiber, which is very important for the intestines, and minerals necessary for the growth and development of the child's body: potassium, magnesium, phosphorus, iron.
The right breakfast for weight loss
The main thing is to follow the three rules of a proper breakfast for those who are losing weight:
- No one has canceled a glass of water on an empty stomach. This rule is universal for everyone.
- Choosing easy yet nutritious recipes.
- If you train in the morning (running, exercising, yoga), then have breakfast after physical exertion. They stimulate the body to burn fat.
All the same foods are banned as with a healthy diet. The main dietary assistant is rolled oats and buckwheat. We do not add sugar, honey and nuts to the porridge, but replace them with fruits. We choose dairy products with lower fat content (but not fat-free!).
All kinds of salads are light meals. In this case, be careful with oil filling. Many people forget that it is very high in calories. Better to use low-fat yogurt. Smoothies are another solution for losing weight. They can combine fruits, vegetables and juices for every taste without worrying about calories.
In order for a proper breakfast to become also a dietary one, you need to change not only the diet:
- Have dinner no later than 3.5 hours before bedtime. Then in the morning there will be a feeling of hunger.
- Increased sleep also affects appetite in the morning.
- Exercising will wake up the body and prepare it for nutrition.
If you've been eating right before then, eating your breakfast diet shouldn't be difficult.
A proper breakfast is not difficult. It can and should be delicious. The main thing is to accustom yourself not to miss it. And what is there is already your choice. Boil porridge more often, replace sugar with honey or fruit, drink water, do not overuse coffee and flour. And always stay in a good mood!
Everyone has heard more than once that breakfast is the most important meal of the day. The body has just woken up and needs enough calories to have a reserve of energy for a productive day. Having done a warm-up in the morning, you need to move on to eating food.
But, a healthy breakfast looks different for every activity... Proper nutrition for weight loss and overall well-being of a person plays an important role in his life cycle.
Healthy daily breakfasts ensure proper nutrition and health
For example, for students and office workers who pay great attention to mental activity, it is very important to eat food with a sufficient amount of glucose in the composition. This includes muesli, cheese cakes, cottage cheese, jam or chocolate.
Considering athletes, they need a different approach to breakfast food choices. For example, eat chicken breast and bran bread. They will help you get enough before a working day.
For example, for students and office workers who pay great attention to mental activity, it is very important to eat food with a sufficient amount of glucose in the composition.
Do not forget about the usefulness of drinks, as they are included in breakfast options with proper nutrition. Many people prefer to drink coffee in the morning. However, there is an important factor to keep in mind. The drink should be exclusively custard, and not instant, because it tastes better and less harmful.
When choosing tea, nutritionists recommend paying attention to black rather than green. It has a lot of vitamins. Alternatively, they also use juices, which must be freshly squeezed due to the greater number of useful vitamins and the lack of dyes.
Note! There are a number of foods to avoid in your morning meal. This includes instant breakfasts, which contain much less nutrients than the manufacturer claims. Most are simply lost during cooking. You also need to avoid sausage, saturation will be only for a few hours. High-fat foods are not considered healthy for breakfast.
Healthy breakfasts for every day of the week: breakfast options - recipes
Obviously, a person faces the difficulties of cooking if he wants to start monitoring his condition and chooses healthy breakfasts for every day.
By preparing healthy breakfasts for every day, proper nutrition will not only help you lose weight, but also recharge your batteries.
Proper nutrition in this case, it will help not only to lose weight, but also to recharge with energy for the whole day.
For breakfast, you can cook the following:
10 quick, healthy and delicious breakfasts
An important feature of eating in the morning is how quickly it can be cooked and whether it will be tasty:
Is it possible to lose weight by eating the right breakfast
Interesting fact! Very often, girls and people who want to improve their metabolism are looking for breakfast (with proper nutrition) for weight loss. The answer to this question is quite simple. Healthy food helps the body in every possible way, the metabolism improves, in which the accumulation of fats does not occur.
Since breakfast often includes a lot of fresh fruits and proteins, this has a positive effect on the body, after a week, weight loss can be noticed and a person will begin to feel better. Sleep improves, there is more energy and more strength to carry out daily duties.
Therefore, in order to lose weight, you need to know how to prepare healthy breakfasts for every day. Proper nutrition is best combined with exercise., so the extra pounds will go away faster.
Proper nutrition for breakfast for weight loss (breakfast options - recipes)
Everyone who wants to lose weight is faced with a difficult moment - to choose the best examples of healthy nutrition breakfasts. For example, you can choose porridge, which is prepared in the evening.
For her you need:
- 1 tbsp. cereals (buckwheat, oatmeal or other);
- 2 tbsp. boiled water;
- for taste and decoration, you can take vanillin, cottage cheese, fruits, sugar, honey.
In the evening, pour cereals in a thermos with a wide neck, so that it is convenient to eat. In the morning the porridge will be warm and crumbly.
Alternatively, you can also cook oatmeal with raspberries. You need to take oatmeal and boil it in milk or water. You can add vanillin, sugar, dried fruits and raspberries. Black coffee looks like a great addition.
The most useful breakfasts for weight loss (recipes with photos)
It is very important for lovers of proper nutrition to have a balanced and healthy breakfast for weight loss. Recipes with photos will help you see what the end result can be, and it is easier for a person to choose the right dish for himself.
They usually come in the form of salads:
- only fruit, with various types of fruits and dressings in the form of juice, yogurt or kefir;
- only vegetable, which consist of vegetables, with dressings in the form of sunflower or olive oil, sour cream;
- mix salads - includes both fruits and vegetables, add cheese, cereal.
Smoothies have always been a very healthy breakfast.
The most healthy breakfasts are considered to be those full of fresh vegetables and fruits.
For example, you can make a kefir-apple smoothie:
- chop any apple (with a blender or grater);
- mix the crushed apple with low-fat kefir;
- add a little cinnamon or thyme as an option;
- the whole mixture is whipped in a blender, which will eventually give 2 full servings for breakfast.
For lovers of cottage cheese, you can cook it with an egg and herbs. The recipe is quite simple: you need 1 hard-boiled egg, 3 tbsp. l greens (any optional), fresh cottage cheese and unsweetened yogurt or low-fat kefir. Chop the greens and mix with cottage cheese, mix the mixture with the chopped egg. Add kefir or yogurt to this mixture and stir until smooth.
Alternatively, you can still grind everything in a blender, which will give a breakfast in the form of a cream soup.
Healthy breakfast for the child before school
Important to remember! It is very important for students to have a hearty, tasty and healthy breakfast before the school day.
Healthy breakfast for school has always been prized because it energizes and promotes fruitful learning activities.
The child can prepare:
You need to approach the preparation of breakfast with great responsibility, because it depends on how the day goes. In addition, a healthy breakfast promotes weight loss and has a positive effect on the body as a whole.
Skips a huge number of working girls and women. For various reasons, among which there are two main ones: I don't have time and I don't want to.
« I do not want», As a rule, is a consequence of too dense dinners, after which in the morning there is a heaviness in the stomach.
« I don't have time"Is a frivolous excuse. Breakfast doesn't take too much time and you just need to plan your morning to make it stand out. 15 minutes for breakfast is optimal. 10 minutes for food and 5 minutes for resting a little.
But, if you are concerned about your own health, it is important not just to have breakfast, it is important to have breakfast right.
Breakfast is the most important meal of the day because it gives you the energy you need.
It is breakfast that increases concentration and performance for the next three to four hours of working time. In addition, its presence in your daily diet will help you maintain a healthy weight.
A good breakfast is a combination of four ingredients.:
1. Dairy products(1 or 2 servings)
You can choose what you like: milk, cottage cheese, yogurt or cheese.
Fermented milk products are absorbed by the body better than milk. If you are concerned about the calorie content of the diet, then you can choose low-fat foods. But for breakfast, this is not an actual problem.
Dairy products will provide your body with vitamins A, B, D, calcium and proteins.
Calories (1 serving):
A glass of milk (semi-fat-free) (200 ml) - 93 Kcal;
Yogurt (2 jars) - 70 Kcal;
Cheese (low-fat, 1 slice) - 130 Kcal.
For meals to be tasty and healthy, they need to be planned ahead of time. lunch and dinner, so as not to gain too much and keep the figure? At the same time, the diet should not only correspond to the principles of healthy eating, but also to personal needs and preferences. What do they eat for breakfast, lunch and dinner if they don't want to gain weight or harm their body?
Setting up a meal plan
Calories aren't the only thing to consider when organizing your meal plan. When choosing the ingredients of the dishes, it is important what types of products are included in the menu. Foods that are high in fat and sugar tend to contain significant amounts of calories. What is better to eat to bring maximum help to your body? The best meal plan includes mostly low-calorie, nutrient-rich foods that your body needs.
This means you need to get back to basics: fruits, vegetables, whole grains, healthy and nutritious proteins. To manage hunger and energy balance, you should consume approximately the same number of calories for breakfast, lunch and dinner. To do this, you need to plan your weekly menu in advance, so you know exactly what to eat in a particular meal.
Before breakfast
Since the human body is made up of more than 70 percent water, the first thing to do after you wake up is to drink a glass of warm water, preferably with lemon. It can also be green tea or herbal drink. In order to optimize metabolism, breakfast should be eaten as early as possible, without waiting for 9 or 10 hours. What is better to eat? For breakfast, protein foods are most suitable: eggs, cottage cheese, yogurt. The main thing is the correct balance of carbohydrates and protein. 2-3 hours after eating you can go hungry, you should not be afraid of this feeling. This is a good sign that your body is burning food efficiently.
Breakfast
What's the best for breakfast if you want to stay in shape? This meal not only helps prevent overeating, but it also increases concentration, mood and memory. Breakfast should be a high priority, especially for those looking to lose weight.
Eggs and dishes with their participation are great. You can get away with 480 calories by making an omelet stuffed with low-fat cheese and spinach. It is served with two pieces of whole grain toast and fat-free kefir.
Nutritious and quick breakfast. For example, a slice of whole grain toast and fruit. If you don't have time to cook, you can always create a quick and healthy, and most importantly nutritious cocktail by mixing fruits, yogurt, a handful of oats, a tablespoon of flax seeds and spinach leaves in a blender.
Dinner
When it comes to weight loss, lunch doesn't get the same attention as breakfast, but it should. What is better to eat during the day? This can be a piece of tortilla stuffed with turkey, lettuce, chopped tomato and mustard. This dish is served with vegetable soup, a small apple and low fat yogurt (485 calories). Or you can try a pasta and bean salad mixed with cooked vegetables like carrots, broccoli and cauliflower, served with a small orange and weighs just 470 calories.
Midday meal
Lunch is a time when there is a great opportunity to include fish in your diet. Tuna and salmon are excellent sources of omega-3 fatty acids, which can lower your risk of heart disease. Serving can be very varied, however, it should be vegetables - tomatoes with the addition of avocado and low-fat cheese. You can add lettuce, cucumbers, and other fresh vegetables. Alternatively, you can have a cup of unsweetened yogurt and an apple.
Sandwiches are not lunch
You shouldn't take food like lunch lightly. What is better to eat during the day, so as not to break loose later in the evening? To achieve this, make sure a serving includes about 100-150 grams of vegetables and 80-100 grams of protein foods (chicken breast, tuna or salmon).
Plain ham or salads or vegetable soups are all light options and don't contain enough nutrients. Good options include meat salads with beans or cereal bread, vegetable soup, or a small amount of chicken or minced meat with pasta and vegetables. To help avoid sugar cravings in the afternoon, you can drink unsweetened mint tea to cleanse your palate.
Dinner
A healthy dinner can be simple or complex. There are a lot of examples: turkey meatballs with stewed vegetables and parmesan, chicken roast with brown rice, fruit with yogurt for dessert. What is the best for dinner with proper nutrition? To make it lighter, be sure to keep a healthy supply of food in your kitchen.
In the evening, you can eat a roast chicken sauteed with vegetables such as red peppers, green beans and onions. You can add one teaspoon of vegetable oil and low sodium soy sauce and serve with a little brown rice. This one is only 490 calories.
Delicious and healthy food: recipes
If you want, you can eat tasty and healthy, if you do not load yourself with empty and useless calories. Here's a rough plan that contains 1,600 healthy calories.
Breakfast. Smoked Salmon Toast: 1 slice toasted whole grain bread, 1/2 tablespoon cream cheese, 2 slices of smoked salmon, 1 thick slice of red onion, herbs. Total: 360 calories.
- Lunch. Beetroot salad with olive oil and sea salt, baked in pita bread. Total: 220 calories.
- Dinner. Roast beef with horseradish: Mix 2 tablespoons of 2% Greek yogurt with 1 tablespoon of horseradish and brush over the meat, bake in the oven. Serve with lettuce, cherry tomatoes and fresh raspberries. Total: 300 calories.
- Afternoon snack. Smoothie "Tropical Heartbreaker". You will need 1/2 cup of coconut water, 1/2 cup of frozen mango, 1/2 cup of freshly squeezed orange juice (2 fruits), 1/2 cup of kefir. Mix everything in a blender. Total: 210 calories.
- Dinner. Spaghetti with pepper. Cooking needs: 1 cup chopped peppers, 1/2 cup chopped red onions, 1 teaspoon olive oil, 1 cup cooked durum wheat spaghetti. Fry the peppers and onions in oil until the onions are translucent. Toss in the pasta and add the sauce to taste. Total: 420 calories. What is the best for dinner with proper nutrition? Let it be vegetables + meat, or vegetables + carbohydrates.
Visualize good health
Before putting a dish on a plate, it is worthwhile to imagine what the ideal dish should look like. Visually divide your plate in half and fill one side with fruits and vegetables. The remaining two quarters should be filled with grains and lean protein.
In order to be active and cheerful, so that you have enough energy for the whole day, so that you do not feel empty in the first half of the day, you only need to adhere to the main rule - be sure to eat in the morning. Breakfast is the healthiest meal of the day and should never be skipped or replaced with a cup of coffee. Therefore, in this article, we will tell you what is best for breakfast.
It is in the morning that minerals and minerals are absorbed best. If you want to get in shape and lose the required amount of pounds or just maintain your current weight, then you should adhere to the following rules without fail.
TOP 5 healthy breakfast foods
Whole grain porridge
Why is porridge the best dish for tomorrow? The answer is simple enough. Yes, all because porridge is complex carbohydrates that are absorbed by the body slowly, therefore you will be full for a long time and you will not soon feel hungry. It is best to eat cereals made from unpeeled and unpolished grains, which are practically unprocessed, since they contain a lot of fiber. The latter cleanses the body and removes toxins. For example, pearl barley, brown rice, wheat, and millet are also very rich in minerals and components with which you will feel full of strength and energy. If it is not entirely tasty for you in its pure form, you can diversify the porridge with dried fruits or fresh fruits, berries and honey. You can also add healthy fats like nuts, seeds, or sesame seeds. Whole-grain croutons are also an excellent breakfast. Mix eggs, milk and salt, dip our bread and fry in sunflower oil.
Skim cheese
Curd is a food that supplies your body with calcium and protein. Of course, we take cottage cheese with zero fat content or as little as possible. A very wide variety of dishes can be prepared from cottage cheese. If you have a sweet tooth, you can pamper yourself with cottage cheese with honey, fruits, dried fruits, you can also add a little jam or preserves, and delicious cheese cakes are obtained from the sweet cottage cheese. If you prefer salty, curd with low-fat sour cream and herbs will suit you.
Eggs
If you have breakfast in the morning, and after an hour or two are hungry again, try to eat boiled eggs or an omelet in the morning, the feeling of satiety will not leave you for a long time. You can add tomatoes, bell peppers, basil and much more to the omelet. This breakfast will provide you with protein for the whole day.
Berries and fruits
If you decide to follow proper nutrition and healthy breakfast, berries and fruits must be present in your diet. The main thing is not to overdo it with the quantity. You can choose those fruits that you like best and have breakfast with them, or, even better, make a vegetable salad from different berries and fruits, seasoning with low-fat yogurt. All fruits contain fructose, so they are best eaten in the morning.
Yogurt
Only yoghurt should be natural, without sugar and other chemical additives. This product normalizes cholesterol. What could be more beautiful if in the morning you help your intestines to wake up and work at full strength. Yogurt contains beneficial fungi and lactobacilli that stabilize metabolism and help the gastrointestinal tract work. If you drink low-fat yogurt in the morning, gastric juice is produced, which helps to digest food quickly. It is very tasty to eat oatmeal with natural yogurt in the morning. The best breakfast you can imagine.
The healthiest breakfast recipes
You should not skip such an important meal, as it is a healthy breakfast that helps you to be vigorous and energetic throughout the day. In order to diversify your menu and not think in the morning what to eat, write a menu for the whole week. Below are some simple recipes:
- French beauty salad. 2 tbsp. l and oatmeal pour 5 tbsp. l. cold boiled water, leave to settle for about an hour. Next, add 3 tbsp. l. cold boiled milk, sugar to taste and an apple previously grated on a fine grater (you can with the peel). Season the salad with lemon juice.
- Cottage cheese with fruits, berries or herbs. Mix 200 g of cottage cheese with chopped fruits, berries or herbs (for example, parsley or dill). In the first option, you can optionally add honey and nuts, in the second - skim sour cream.
- Protein omelet with herbs. We take 3 eggs and separate the whites from the yolks, then beat the whites until foam appears and add the herbs, pepper, salt. We send the received to the frying pan or, even better, to the multicooker.
- Chicken salad. Cut into cubes about 150 g of boiled chicken fillet, slices - Bulgarian pepper, halved - cherry tomatoes, divide the arugula into leaves. Season the salad with olive oil.
