In a healthy diet, breakfast plays a huge role – it gives the body strength and energy for the whole day. The vast majority of nutritionists agree that eating breakfast in the morning is essential for the body to function properly, whether you want to lose weight or not.
For those who want to lose weight, breakfast is especially important – it not only provides the necessary nutrients, but also gives a sense of satiety, which allows you not to “snap” during the day on harmful snacks.
To build a proper dietary system that will help keep your figure always, you need to take breakfast as a given – they should not just be, it is important their quality.
Characteristics of breakfast in a healthy eating system
- The number of calories: the main rule of weight loss is to spend less than you consume. Therefore, it is necessary to calculate the caloric intake of breakfast so that it fits normally into the menu of the day.
- Speed of preparation: it is desirable that breakfast is prepared as quickly as possible in the morning, or in the evening, because nobody wants to spend extra minutes on cooking in his sleep. The more effort and time it takes to prepare a healthy breakfast, the greater the risk that you will eat something “wrong.
- High-quality composition: a meal should contain the maximum amount of nutrients with a minimum of calories: vitamins, proteins, fats and carbohydrates.
- Naturality: the fresher the ingredients, the less heat treatment – the better. At the same time it is not necessary to plunge into raw food – you need to maintain a reasonable balance.
- Taste: you should not force yourself to eat “through can’t”, ideally breakfast should be as tasty as possible – otherwise the temptation to eat something harmful will grow. In the long run, it is necessary to be guided by taste preferences (within reasonable limits), so that the food system is harmoniously built into the lifestyle.
- Portion size: a very individual parameter, in determining which should be guided by your own needs. Conventionally – if there are few calories in cucumbers, it does not mean that they can be eaten by the kilograms in the morning and in the evening. As a benchmark, you can take a bowl of 250 grams – it’s good if the entire breakfast will fit in it
There are a number of advertised products that are recommended for breakfast, but most of them have nothing to do with good nutrition.
In particular, the following foods should not be eaten in the morning:
- Prepackaged muesli and cereals – they are very high in sugar.
- Instant porridge – for the same reason.
- Sweet ready-made yoghurts and puddings with high fat content.
Helpful breakfast recipes
Oatmeal with nuts and fruit
Ingredients:
- Oat flakes – 3 tablespoons;
- glass of water;
- Chopped fruit (fresh or frozen) – 2 tablespoons;
- Walnuts – 2-3 pieces;
Cooking steps
- Boil water, pour flakes and cook them for 2 minutes.
- Close the container with a lid, let stand for 5-7 minutes.
- Chop the fruit and grind nuts, add them to the porridge.
- Bon appetit! The whole cooking procedure takes 10-15 minutes.
Porridge with kefir
Ingredients
- Cereal flakes or buckwheat (kernel) – 2 tablespoons.
- Low-fat kefir – 250 ml; instead of kefir you can use natural yogurt (not store-bought, it is too sweet).
Preparing
- Pour the cereal in kefir in the evening, leave it overnight.
- If you use buckwheat, rinse it thoroughly 3 times, and only then pour the kefir on it.
Cottage cheese with egg and greens
Ingredients
- Cottage cheese – 3 tablespoons.
- Greens, finely chopped – 2 tablespoons (parsley, coriander, dill, celery, etc.).
- Chicken egg – 1 pc.
- Nonfat kefir or natural yogurt – 2 tablespoons.
Preparation:
- Boil an egg, finely chop it.
- Mix cottage cheese with greens.
- Mix the cottage cheese and egg, add the kefir/yogurt.
If desired, the ingredients can be ground in a blender – you get a dense smoothie, tasty and nutritious.
Vitamin mix cocktail
Ingredients
- Apple, pear, cucumber, grapefruit – 1 each.
- Celery – 2 stalks with leaves.
- Hercules flakes – 2 tablespoons.
- Water – a glass of water.
Preparation
- Chop the fruit (peel the grapefruit beforehand),
- Chop the celery;
- Put everything into the bowl of a blender;
- Add the flakes;
- Puree all ingredients in a blender;
- Pour water over it and let it sit for 20 minutes.
Cheese curd casserole with fruit
Ingredients
- Fat-free cottage cheese – 200 gr.
- Chicken egg (raw) – 1 piece.
- Corn starch – 1 tablespoon.
- Tip sugar.
- Any crushed fruit or berries – 100 gr.
Preparation
- Mix the cottage cheese with the egg – with your hands or in a blender.
- Take baking tins, put fruit/berries on bottom.
- Fill 2/3 of the molds on top of the fruit layer with the mixture of cottage cheese and egg.
- Bake for 20-30 minutes in an oven at 180 degrees (preheat).
As a sauce, you can use berries/fruit mixed with nonfat kefir or natural yogurt + powdered sugar on the tip of a knife.
Oatmeal Banana Pancakes
Ingredients
- Oatmeal – 2 tablespoons.
- Water/milk – 100 ml.
- Banana – 1 piece.
- One chicken egg – 1 piece.
- Oatmeal – 1 tablespoon.
Preparation
- Soak porridge in water/milk in the evening.
- In the morning add chopped banana and raw egg.
- Mix everything in a blender, bake in a pan without oil (under a lid).