How much food should I eat for breakfast?
It is believed that you should eat more food at the beginning of the day and less in the second half.
This suggests that breakfast should be a nutritious meal. A person should consume about 400 kcal in the morning and 200 kcal for a snack.
Those wishing to determine the most detailed figure can use the calculator offered by us and calculate their own daily energy requirements. Breakfast should take 20% of the daily requirement, and a snack should take 10%.
What exactly should you eat?
If you want to feel light in the stomach after the morning meal, follow the recommendations of Elena Chedia. She advises using mostly carbohydrates. Protein dishes with the presence of a side dish of vegetables, a ratio of one to three, can be considered ideal.
The use of a side dish is considered mandatory, because fiber has a positive effect on intestinal function. In addition, the side dish, if it is served in large quantities, fills the stomach and gives a feeling of full satiety. It is better to eat meat dishes that are boiled or steamed, then they will be easier to digest. This type of breakfast is very convenient, because it allows you to finish the food left after dinner or even lunch.
No desire to eat and cook?
You don’t have to have a three-course breakfast; on the other hand, skipping this morning meal is not an option either. Many people ignore breakfast, saying they don’t feel like eating. Then a regular meal can help. If your dinner takes place about 4 hours before bedtime, you will definitely want to eat breakfast in the morning. You can get used to such a regimen within a week.
Want to eat, but dinner is still a long way off?
It is very useful to have a snack and a second breakfast. According to experts, then the gall bladder is emptied in time, the load on the pancreas is reduced, and a small amount of insulin begins to be produced. As a result, there is less risk of acquiring pancreatitis. Also, there is less strain on the heart.
The caloric value of the snack should reach about 10% of the daily share. I would like to suggest the following variants of it:
- A light salad consisting of tomatoes, cucumbers, green salad.
- Green tea with the addition of honey.
Peculiarities of the fractional meal
Fractional eating is a method of dividing a meal into 5-6 meals. For example:
- One unsweetened yogurt without any additives.
- One or two bananas.
- A sandwich: bread with bran, plus, cheese, tomatoes, salad.
- One glass of nonfat kefir.
- A little dried fruit.
As mentioned, the most important thing is not to ignore breakfast and treat it as a basic meal. If you eat a solid breakfast, it will help to control your own portions at lunchtime, to take the necessary pause before snacking and not to eat too much before going to bed.