The main rule of a good start to the day is an active morning routine, which should include a healthy breakfast. A balanced breakfast helps to charge the body with energy for the whole day, control blood sugar levels, curb morning cravings and improve concentration. However, breakfast is not for everyone. While some may benefit from a morning meal, others will feel more lively by skipping it.
However, if you can not imagine your morning without breakfast, it is important to know what to put on a plate to get the most nutrients for your body. We have identified several foods that should be included in your morning diet.
Low fat proteins
Like any other meal, breakfast should include three key food groups: low-fat protein, high-fiber carbohydrates and healthy fats. Therefore, we suggest striving for this balance of nutrients, starting with a source of protein such as eggs, Greek yogurt, cheese or protein shake. Cocktails containing almost 30 grams of protein can be an ideal breakfast if you are in a hurry, because protein helps you stay full for a long time.
Once you’re done with protein, add one or two sources of high-fiber carbohydrates. For example, if you start with eggs every morning, add bell peppers, spinach and other colored vegetables. Smoothies mixed with a protein base (such as milk and protein powder), fresh or frozen fruits and vegetables (such as spinach and cabbage), also contain nutrients without losing flavor. Carbohydrates provide you with energy every day, so we recommend eating foods such as apples, pears, raspberries and bananas; they are an additional source of fiber, vitamins and minerals.
We recommend adding fats such as egg yolk or peanut butter to breakfast, which can saturate your body as much as possible. However, keep in mind that balance is always the main goal when assembling a plate for breakfast. If time allows, experiment with combinations of foods and flavors and allow yourself to enjoy food to the fullest without rushing. But if time is short, even a banana and Greek yogurt or an apple with peanut butter can be a good breakfast solution.