A healthy breakfast is the most important meal of the day and should not be missed. It is therefore worth taking care to eat breakfast, even when we do not have time in the morning. In just a few minutes, you can prepare a healthy and nutritious breakfast that will provide energy for the first half of the day. We suggest what should be included in a healthy breakfast.
Breakfast should provide up to 30% of the daily caloric value of the diet, i.e. from 450 kcal to 660 kcal, depending on the caloric demand. The amount of energy and nutrients that you will provide with breakfast will support you in the first half of the day, when your psychomotor performance is at its highest: your creativity will increase, your problem-solving ability will increase, and your concentration will improve. People who eat breakfast are less likely to develop diabetes, coronary heart disease and have a lower body weight.
A healthy breakfast: what products should you choose?
Breakfast is the first meal after the night break, which provides replenishment of reserves exhausted during the night and energy for the first half of the day, therefore it should not be omitted and should be properly balanced.
The caloric value of breakfast depends on the number of meals we eat during the day: with three meals, breakfast should provide up to 30% of the daily caloric value of the diet, with four and five meals, 25% of the caloric value of the diet should be included in breakfast.
Breakfast should contain products that will provide both easily digestible carbohydrates and quickly satisfy hunger, as well as longer digestible carbohydrates, thanks to which we will be able to use the energy provided from breakfast for a long time. You should also remember to include protein and fat products in breakfast.
It is worth noting that the breakfasts should be varied and include products from all levels of the food pyramid: cereal products, products providing animal and vegetable proteins, good-quality fats and vegetables or fruit.
Cereal products for a healthy breakfast
Choose from whole wheat or graham bread, cereals: barley and oatmeal or muesli. You can also prepare muesli yourself using oatmeal, dried fruit and nuts. Try to limit chocolate flakes, corn flakes and wheat bread, filled rolls, which provide simple sugars. Cereal products are a source of complex carbohydrates, fiber and vitamins, mainly B group and minerals.
Milk and dairy products
Choose milk and dairy products with a fat content of up to 2%. Yoghurts are perfect for breakfast (try to choose natural ones without added sugar, you can use them to prepare homemade fruit yoghurts by adding your favorite fruit), kefirs, buttermilk, cottage cheese and cheese, which are a source of animal protein and calcium. Limit ready-made milk desserts.
Vegetables and fruits
Include vegetables or fruit in every breakfast. You can serve vegetables in various forms, as an addition to sandwiches, spreads, pancakes, pancakes. Choose fresh fruit in the season and frozen in winter as an addition to dairy products: you can prepare fruit cottage cheese, fruit yoghurt or fruit mousses.
Meats, eggs, fish
Choose lean meats such as sirloin, poultry ham, and fish such as tuna and salmon, which work great as pastes and provide animal protein. As a substitute, you can also prepare spreads from legume seeds, which are a source of vegetable protein. Eggs are an excellent choice for breakfast, on the basis of which you can prepare many both easy and more demanding breakfast dishes.
Use butter, but try to limit the amount. If you choose soft margarines, pay attention to their quality, choose only good quality ones with a low content of “trans” acids.
Various types of teas, coffee, fruit and vegetable juices as well as milk and milk drinks will do the job. Try not to sweeten them or to sweeten them in a limited amount.
Nuts and seeds
Consumed in moderation due to their high calorific value, they are an excellent addition to pastes and muesli. They provide valuable for health polyunsaturated and monounsaturated fatty acids as well as minerals and fat-soluble vitamins.
In the morning you don’t feel like eating? Ways to eat breakfast
Every morning is associated with a lot of activities that we have to do. Not always in this rush and crowds of activities, we manage to find time to eat breakfast. However, it is worth realizing the benefits of eating breakfast. It is therefore a good idea to plan what to eat for breakfast the day before, do some shopping or prepare breakfast components in the evening, e.g. egg spreads, fish spreads or legumes. You can also compose your own muesli or granola so that you have them for breakfast – just add yogurt and it’s ready! You can also get up 15-20 minutes earlier, ask your relatives for support, go to bed earlier in the evening or reduce the number of activities in the morning, e.g. by preparing clothes in the evening.
The benefits of eating breakfast
Eating breakfast determines proper eating habits, people eating breakfast choose healthy products: whole grain cereals, fruit and vegetables and dairy products, they are also more physically active. Eating breakfast increases cognitive functions, improves memory, reduces errors, improves creativity, gives energy for the first half of the day, reducing the effect of fatigue. In addition, it also has a long-term effect, reducing the risk of diabetes and cardiovascular diseases. Additionally, eating breakfast helps to maintain a healthy body weight. People eating breakfast eat fewer snacks and eat less caloric dinners.
Recipes for healthy and simple breakfasts
Below you will find ideas for healthy and tasty breakfasts. Some recipes take longer to complete, but it’s really worth spending time preparing a healthy breakfast.
Sandwich with basil, cottage cheese and vegetables (547 kcal)
150 g of semi-fat cottage cheese,
10 g of fresh basil,
40 g (2 tablespoons) of 1.5% natural yogurt,
2 whole grain rolls,
Mix the cottage cheese with yogurt and chopped basil, season to taste. Put the cottage cheese on the buns and put the tomato slices on top. You can sprinkle the whole with chives or dill. You can replace the tomato with your favorite vegetable.
Granola with nuts, fruit and natural yoghurt (631 kcal)
40 g (4 tablespoons) of oatmeal,
12 g (1 tablespoon) dried cranberries,
10 g (1 tablespoon) of walnuts,
25 g (1 tablespoon) of honey,
10 g (1 tablespoon) of pumpkin seeds,
10 g (1 tablespoon) of sunflower seeds,
260 g (13 tablespoons) of natural yoghurt,
1.5%, a pinch of cinnamon,
60 g of blueberries
Preheat the oven to 180 degrees C. Line the baking tray with baking paper. Mix the oatmeal with chopped nuts, cranberries, seeds and cinnamon. Add honey, mix. Spread on a baking tray, bake for 20 minutes. Every few minutes, stir the flakes until golden brown. Cool, serve with plain yogurt and blueberries or other seasonal fruits. You can prepare a larger amount at a time and close in a jar. Just add yogurt and fruit and breakfast is ready.
Egg omelette with kale (508 kcal)
50 g of kale,
70 g (1/2 bell pepper),
10 g (1 tablespoon) of olive oil,
60 g (2 slices) of whole wheat bread
Stew kale and pepper in olive oil. Add beaten eggs. Fry on each side for 1 minute. Eat with bread. If you don’t like kale, you can replace it with spinach or zucchini.
Pancakes with spinach and ricotta, tomato sauce (420 kcal)
125 g (0.5 cups) of cow’s milk 1.5%,
80 g of spinach,
50 g (4 tablespoons) of buckwheat flour,
50 g ricotta,
5 g (1 teaspoon) of olive oil,
5 g of garlic
Blend the flour, milk, egg and olive oil until you get a smooth dough. Fry in a pan without adding fat. Stew the spinach with chopped garlic in a pan, add the ricotta, mix, season to taste. Brush the pancakes with the stuffing and roll them up. Serve with tomato sauce with basil. You can use fresh tomatoes to prepare the sauce in season, while canned tomatoes are great in the off-season.
Bean paste sandwich, vegetables (380 kcal)
50 g of white beans,
80 ml (0.3 glasses) of water,
1 g turmeric
10 g (1 tablespoon) of olive oil
60 g (2 slices) of whole wheat bread
Soak the beans overnight or for several hours in plenty of water. Cook the beans until tender. Add seasoning and olive oil, blend until smooth. Serve with bread and vegetables. You can also use canned beans.