Studies have shown that it is important not only to have breakfast but what you have. During all the night that you hadn’t eaten, your body has consumed the biggest part of deposited sugar. During the night, the body consumes the deposited energy to refine and recuperate physiological systems and tissues. In other word, the body “refurbishes” during the night. Even though it is always said that breakfast is very important, many people skip breakfast.
We are under time pressure in the morning, but with a better plan, anyone can find a healthy solution for the breakfast meal adapting it with his own lifestyle. Breakfast is a good supply of the body with necessary nutrients as: fibers, energy, vitamins, magnesium and iron. Studies have shown that people who consume breakfast are better feed, have a more balanced diet and healthier weigh in comparison with those who don’t have breakfast.
The key of having a healthy breakfast is the right proportion of carbohydrates, fibers, proteins and fats.
Carbohydrates: oat, integral bread, season fruit are a rich energy source of plant fibers. Fibers are necessary in the breakfast in order to protect from the fluctuation of sugar in the blood and from a pronounced hunger during the day.
Oatmeal with fruit and nuts
- 1 cup water
- 2 1/2 cups of nonfat milk
- 1 cup oats
- 1 apple, peeled and diced
- 1/4 dried currant
- 1/8 golden raisin
- 1/2 cup walnut, chopped
- 2 teaspoon brown sugar
Bring water and 1 1/2 cups milk to a boil over high heat.Stir in the oats. Reduce heat to medium-low and simmer for 3 minutes, stirring often.
Stir in the apple, currants and raisins, cover and simmer over medium-low heat for 3 minutes.
Stir in the walnuts, remaining cup of milk, brown sugar and mix well.
Proteins: In the morning, proteins are crucial. The best source of proteins in the morning are almonds, walnuts, cottage cheese, eggs, seeds, and sesame or peanut butter.
You can eat the egg as an omelette or boiled. Do you know how to make perfect boiled eggs every single time?
Instructions how to boil an egg:
- Place cold eggs in a saucepan and fill with cold water, covering the eggs by an inch.
- Set the pan over high heat and bring the water to a boil, uncovered. The water should come to a full, rolling boil.
- Turn off the heat and cover the pan. As soon as the water comes to a boil, remove the pan from heat and cover the pan.
- Leave the eggs in the covered pan for the right amount of time. How long? Depends on whether you want soft-boiled or hard-boiled eggs.
Dairy shouldn’t be absent in the breakfast meal and it should come in the form of natural yogurt. Milk is also a simple solution which doesn’t need time to prepare. In the article “The must-have in the fridge” we advised that Greek yogurt must be present in your diet if yo want a healthy lifestyle.