Healthy breakfast. Healthy breakfast foods: top 8 nutritious healthy options.

Experts say that breakfast should not be skipped. This meal is very important: it helps the body finally wake up and get involved in daily work, energizes and improves mood. But it is desirable that breakfast is not only tasty, but also healthy and nutritious.
What foods should you choose to get the most out of it and boost your energy? Let’s talk about it!

Eggs.

This type of breakfast is good because it can be varied almost indefinitely. Scrambled eggs, omelets, fried eggs, hard and soft scrambled eggs, poached eggs, shakshuka, oven-baked eggs, stuffed eggs, etc.
Eggs are a great source of easily digestible protein. This is a budget-friendly and enjoyable breakfast available to everyone at any time of the year. They are saturated with vitamins A, B, E, K, as well as phosphorus, iron, sulfur, and satisfy hunger for a long time.
They are ideal for athletes, people who keep fit or want to lose weight. But remember that you can’t eat too many eggs: no more than two a day, and preferably about 6-7 eggs a week
Interesting fact. Experts from the American College of Cardiology conducted a study on breakfast and published its results. It turns out that people who don’t regularly eat breakfast are 87% more likely to experience serious cardiovascular problems than those who do.

What are the benefits of cereals?

Porridge is the basis of a healthy diet and an excellent source of complex carbohydrates. They enrich the body with fiber, which improves intestinal motility, reduces the amount of bad cholesterol, and saturate the body with potassium, calcium, zinc, magnesium, silicon, and vitamins.
In addition, cereals do not bore you for a long time, because there are so many varieties of them. The most useful for breakfast are buckwheat, oatmeal, millet, and rice (but not those in instant sachets). They can be soaked in water in the evening, so the porridge will be more tender, or cooked with milk.
Interesting fact. Scientists from Harvard University have reassured people who are going to skip breakfast because they really want to lose weight. Experiments have shown that there is no connection between not eating in the morning and losing weight. That is, the fact that a person does not eat breakfast does not guarantee that he or she will lose weight.
Soft cheese is a nutritious and balanced product

Soft cheese is a very balanced, nutritious and versatile product. It can be eaten both sweet and salty. Add honey, fruit, berries or salt, spices, garlic, herbs. Season with natural yogurt or sour cream. Make casseroles and cheesecakes, use as a sweet filling for baking in apples and as a salty filling for baking in young zucchini.
Cottage cheese supports brain activity, improves cardiac activity, pancreas, kidneys, and liver function. It saturates the body with milk protein – casein, calcium and phosphorus.
However, it is important to remember that an excess of soft cheese in the diet can lead to constipation. Therefore, women should not eat more than 200 g per day, and men are allowed 250 g.
Interesting fact. Breakfast is important not only for the proper functioning of the body, but also for the normal mental state of human health. It has been proven that those who eat in the morning feel better throughout the day. And people who often skip breakfast are more prone to depression.

Fruits and berries, what are the benefits?

Citrus fruits, apricots, nectarines, peaches, mangoes, grapes, bananas are great. And if you want to reduce the amount of natural sugar, eat blueberries, strawberries, raspberries, blackberries, and apples. Fruits will enrich your body with vitamins A, B, C, E, magnesium, calcium, phosphorus, potassium, and zinc.
You can add fruits and berries to your oatmeal, make delicious fruit salads with them, season with Greek yogurt, make smoothies, or eat them in a light form. In winter, dried or frozen fruit is fine.
Don’t forget that avocado is also a fruit. Although it is not sweet, it is perfect for breakfast! Especially on crispy toast drizzled with lemon juice and sprinkled with a little salt and pepper. Avocados also go well with lightly salted red fish and poached eggs.
Interesting fact. American nutritionists recommend including fresh fruits, milk, and cereals in your breakfast – of course, if your body can digest them normally. With them, a person will regularly receive such important substances as vitamin C, vitamin D, iron, and calcium.

Meat, can I eat it for breakfast?

Of course, we are not talking about lamb and pork, goose, duck or fatty homemade sausage with salt, but about more dietary rabbit, veal, turkey, chicken, quail.
It can be grilled steak, baked, stewed, or boiled meat, any minced meat products – cutlets, meatballs, meatballs, meatballs, etc. As well as pre-cooked cold meat, such as pastrami or tongue, which can be spread on sandwiches or sliced.
Such meat breakfasts are very satisfying and rich in protein, vitamins B3, B6, B12 (which are vitamins that give us energy), as well as selenium, zinc, iron, and omega-3. They satisfy your appetite for a long time.
If for some reason you don’t eat meat, you can replace it with sea and summer fish.
Interesting fact. An experiment was conducted in Philadelphia schools. Children were divided into two groups, one of which had a delicious and nutritious breakfast, and the other skipped meals in the morning. Afterwards, experts concluded that the students who ate breakfast were more sociable and learned the material more easily.

Natural yogurt, what are the benefits?

This is another irreplaceable product, but it is worth emphasizing that we are talking about natural yogurt without sugar and other additives. For example, Greek yogurt. It saturates the body with calcium, improves digestion, populates the intestinal microflora with beneficial bacteria, and helps you lose weight faster.
Moreover, there is nothing complicated about making it at home. All you need to do is buy high-quality homemade milk at the market, boil it, cool it to 39-40°C, and add a starter that you can buy at the pharmacy. Mix thoroughly, cover, wrap with a blanket and leave overnight.
After that, you can use the finished yogurt to your liking: as a dressing for salads (both salty and fruit), as a base for low-calorie desserts, for smoothies, for sauces for meat and fish, for making dietary homemade ice cream or soft cheeses. It is similar to cream cheese.
An interesting fact. According to statistics, 15% of Ukrainians now start their day without having breakfast. But in the past, rich Ukrainian families had long breakfasts. The pans would sleep for a long time, then at 12 o’clock they would gather at the table and have breakfast until three o’clock. Soup, porridge, pancakes, pancakes, and pancakes were on the table.

Whole grain and rye bread, what’s the use?

Some people refuse to eat bread at all, considering it a harmful product for the figure. But this is not the case at all. Of course, all sorts of sweet buns and other muffins are not healthy, but rye or whole grain bread is a completely different matter!
They contain very important nutrients: fiber, vitamins, zinc, magnesium.
Therefore, a sufficient amount of the right bread is essential, especially for breakfast. You can eat it plain, cutting off a few slices for an omelet or other dish. You can also dry it in a dry frying pan or grill, make crispy toast, or dry crackers in the oven. Whatever you prefer!
Avocado toast, sandwiches with cheese, pastrami, hummus, etc. are good with this bread.
Interesting fact. The most expensive breakfast in the world can be found in London, and it costs $36,000. For this amount, you will be offered a croissant decorated with edible gold and encrusted with diamonds, a cup of the famous Kopi Luwak coffee, and the royal liqueur Chambord made from rare black raspberries.

Honey, what are its benefits?

It is a well-known tonic, restorative, general health and tonic natural product. It contains about 60 useful substances, including folic and ascorbic acid, carotene, enzymes, amino acids, micro- and macroelements, valuable organic and inorganic acids.
Honey reduces the amount of bad cholesterol, improves skin condition, reduces the risk of heart attack and dementia, strengthens memory, and has a positive effect on brain function.
You can add it to rice, oatmeal, smoothies, sweet cheesecakes, bake apples with it, put it in tea, use it as a topping for homemade ice cream, and use it to marinate meat.
Interesting fact. Researchers from the University of Buffalo have proven that the best drink in the morning is not coffee or even green tea, but orange juice. They conducted an experiment that showed that people who consumed this juice for breakfast had lower blood glucose levels and more nutrients.

Bonus for those who can’t do without desserts

To make healthy, tasty, beautiful, and, importantly, quick desserts, you need to stock up on chia seeds. It has a great effect on the gastrointestinal tract, helps to eliminate toxins, stabilizes metabolism, and restores strength. It also has the ability to swell and absorb liquid, which is what we need for cooking.
The proportions are as follows: 30 g of chia per 150-200 g of liquid. And then it all depends on your imagination!
As a liquid, you can use regular or vegetable milk, juice, compote, yogurt, and even water. You can sweeten the dessert with honey, coconut sugar, maple syrup. Fruits, berries, and nuts can be used as additives. If you want a chocolate flavor, you can add cocoa.
The essence of the preparation is as follows: mix the liquid with the sweetener, add chia seeds, mix thoroughly. Put the additives in a glass or bowl, pour the liquid over them, and leave them in the refrigerator overnight. Alternatively, you can pour only the chia liquid into containers and garnish with fresh fruit or nuts later.

By breakfast, the dessert is frozen and ready to eat. It is healthy and safe for your figure.

Instead of conclusions

Of course, all of the above foods can and should be combined and combined. Just remember that any, even the most dietary product should be consumed in moderation. If you are in doubt about the size of a portion, try counting calories and eating five times a day. After a few weeks of practice, you will learn to control your appetite, not overeat, and put the right amount of food on your plate.

Don’t forget about seasonal vegetables, herbs, and greens, especially for meat and fish dishes.

Choose your breakfast options and let them give you good health and lots of energy.