Breakfast products. The healthiest breakfasts

The beginning of the day. Do you ponder for a long time what healthy and tasty to cook for breakfast, and in the end you go to work hungry, or do you stuff sandwiches with butter into yourself for the umpteenth time? Don't worry, we've prepared some easy recipes for your morning dressing. With their help, you can diversify the morning menu and even lose weight by a couple of kilograms.

The principles of good nutrition

So what to eat for breakfast with proper nutrition? Foods that contain essential carbohydrates, proteins and fats in a harmless form. This does not include foods containing sugar and white flour. The simple carbohydrates they are made of are deposited on the sides, abdomen and waist.

The best option is whole grain cereals or breads, which will make you feel full for a long time. Eat fruits and vegetables as a source of vitamins and minerals.

Diet breakfast options include four food groups:

Fruits and vegetables.

Dairy and fermented milk products;

Whole and crushed cereals: oatmeal, buckwheat, brown rice, millet, etc.;

Eggs and meat of chicken, turkey.

Fruits and vegetables allow you to keep your intestinal motility in good shape, milk and products based on it replenish the lack of calcium in the body, cereals contain a whole range of vitamins and complex carbohydrates. They stay in the body for a long time and give a feeling of fullness for the whole day. Eggs and meat are a source of protein, which are the building blocks of muscle.

What foods to choose for breakfast with proper nutrition? Depends on the type of activity. If you play sports before lunch, include protein products (poultry, fish, eggs) in your morning menu. For office workers engaged in mental work, the best option would be a carbohydrate breakfast, which includes cereals.

Do you like a classic English breakfast with scrambled eggs and sandwiches? We have prepared a more useful option especially for you. Unlike the previous variety, it does not hit the pancreas and liver.

1 egg
2 slices of bran loaf
3 tbsp. tablespoons of cottage cheese mass without sugar
1 teaspoon sea buckthorn jam
a small sprig of cilantro
a circle of tomatoes

Cook the egg as you like (hard-boiled or soft-boiled), spread the loaf with cottage cheese. Decorate one of them on top with a tomato circle and cilantro, the second with jam.

A classic English breakfast is poor in fiber, which are necessary for healthy bowel function, vitamins and minerals. To fill their deficit, simply replace butter with curd mass, and use Borodino or whole grain instead of white bread. Nutritionists recommend eating eggs no more than once a week. Instead of chicken, you can use quail, they have less cholesterol.

By the way, do not forget to familiarize yourself with ours for one thing.

Muesli with variations

You can't always vouch for the quality of store products. In contrast, a breakfast prepared with your own hands will charge you with energy and vigor. It takes only 20 minutes and a little patience to create a culinary masterpiece. The most popular breakfast is oatmeal, accompanied by fruits and berries, depending on the season. We gave three options: with plums, with pears and blueberries.

Muesli with plums and cherries

5 tbsp. spoons of oatmeal
half a cup of plums and cherries
3 tbsp. spoons of yogurt
honey at will
3 tbsp. tablespoons of orange juice

Brew the flakes with boiling water, let it brew for 2 minutes. Toss with plums, quartered and cherries. Fill with yogurt.

Muesli with pear

half a cup of kefir
2 tbsp. spoons of wheat flakes
3 tbsp. oatmeal spoons
half a pear
1 teaspoon honey

Mix kefir and honey until smooth. Sprinkle with pear slices and cereal. Mix well. Breakfast is ready!

Muesli with blueberries

half a cup of yogurt
4 tbsp. tablespoons of oat flakes
2 tbsp. spoons of wheat flakes
half a cup of blueberries or currants
1 tbsp. a spoonful of sesame seeds

Add berries to oatmeal and wheat flakes, poured with yogurt. Sprinkle sesame seeds on top.

Cottage cheese or fresh cheese with fruit

Cheese breakfasts provide the necessary amount of calcium and protein in the morning. Do them if you want to strengthen your bones and teeth. Fresh cheese is also good for a morning meal. In terms of composition, it is similar to the previous one. Here is one recipe for each product.

Curd recipe

125 g diet cottage cheese
250 g fruits and berries
3 tbsp. tablespoons of rye flakes
2-3 tablespoons of still mineral water
1 tbsp. spoon of honey

Mix cottage cheese with still mineral water. Grind until smooth, add fruit pieces. Sprinkle with rye flakes, sweeten with honey if desired.

Cheese recipe

1-2 cups of pineapple
curry

Cut pineapple into cubes, salt and pepper, mix with cheese.

Breakfast salads

For a homemade snack, you can make light salads. Add a small slice of whole grain bread to these and a full breakfast is ready.

Cucumber mix

3-4 tbsp. wheat germ spoons
2 small cucumbers
1 carrot half bell pepper pod
3 tbsp. balsamic vinegar
3 tbsp. tablespoons of dietary yogurt
honey, salt and pepper to taste

Cut the cucumber and pepper into strips. Chop the carrots. Mix ingredients for dressing. Stir cucumbers, carrots, peppers. Add sprouts and sprinkle them with yoghurt sauce. Stir again and let it brew for 20 minutes.

Mozzarella salad

2 tomatoes
4 basil leaves
a few balls of mozzarella

Cut the tomatoes into slices and place them on a plate in one layer. Top with mozzarella slices and garnish with basil. Add salt and pepper to taste.

Radish or carrot sandwich

If you don't feel like cooking at all, make healthy sandwiches. Fast and delicious!

Radish recipe

1-2 slices of black bread
2 tbsp. tablespoons of soft cream cheese
4 fresh radishes
0.5 tablespoons of balsamic vinegar and lime juice in a 1: 1 ratio
a few leaves of rucola or green tea

Stir in cream cheese, balsamic vinegar, and lime juice. Spread the cheese mass on the bread slices. Cut the radishes into slices, put them on the bread, garnish with rucola on top.

Carrot recipe

2 halves of whole grain bread
1 carrot
soft cream cheese
1 tbsp. a spoonful of raisins
1 teaspoon coriander
sprig of parsley and dill optional

Chop carrots on a fine grater, salt. Spread cream cheese on the bread and top with a mass of carrots, sprinkle with coriander and finely chopped herbs on top. Close the lid with the second half of the loaf.

Cereal porridge

Porridge with water or milk with added fruit will cheer you up and energize for the whole day. Use no more than 80 g of dry cereal per person.

Apple millet porridge with cranberries in the microwave

Millet is easy to digest and has less of an effect on blood sugar levels than other grains. It is a good source of magnesium, which affects heart function, and is also beneficial for asthma and migraines. In addition, millet is an excellent source of iron and phosphorus, accelerates metabolic processes in the body.

1 glass of water
1/3 cup millet
1 apple
1 handful of cranberries
1 tbsp. a spoonful of maple syrup
1 pinch of cinnamon and nutmeg
salt to taste

Before boiling millet, rinse it with warm water 5-6 times. Then the porridge will not taste bitter. Pour half a glass of water over the cereal, sprinkle with salt and microwave for 5 minutes at maximum power. The second time, add a share of water and put it on for 2-3 minutes, stir and again in the oven for 2 minutes. The porridge is ready. Now cut the apples as you like, add to the bulk, pour in syrup and sprinkle with cranberries and cinnamon. Stir and you can start breakfast.

500 ml milk + water in equal proportions

salt and sugar to taste

Grate the pumpkin, put it in the multicooker bowl. Top with rice and cover with a mixture of water and milk. Put on the "milk porridge" mode. Your breakfast will be ready in 20-25 minutes.

Try green tea instead of coffee. It invigorates no less, saturates the body with antioxidants.

If you absolutely can't live without your morning coffee, drink no more than one cup, and always, with meals.

A glass of freshly squeezed juice (vegetable or fruit) is also good for your morning meal. You can arbitrarily make any vegetable or fruit combinations, your imagination is not limited to anything.

By the way, another type of healthy drink is smoothies. For those on a diet, the site has.

No, we are not encouraging you to eat bacon and eggs, sausages and bread like in the picture you see. We only ask you not to skip breakfast - the most important meal of the day. Now we will tell you why you need to have breakfast, and all the nutritionists of the world are ready to lightly beat those who hate it on the head.

1. Eating breakfast boosts your metabolism

By the morning you wake up, chances are you've had no food in your stomach for over eight hours. During this time, the metabolism slows down. Therefore, waking up, you need to have breakfast in order to respond only with blow for blow. You can take advantage of this moment and eat healthy and correct breakfast and then your body will function naturally. This will normalize your metabolism and help keep your body mass index constant.

2. You stabilize your weight

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Of course, with a stable BMI (body mass index), your weight will also remain relatively balanced. Eating healthy breakfast foods is actually a strategy to help you start losing weight. Thanks to this, you will not feel terrible hunger when it’s time for lunch, and therefore, you will not overeat and intercept additional sweets and other unhealthy foods on the go (like the favorite fast food).

3. You are maintaining a healthy diet

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Of course, there are some breakfast foods that aren't exactly healthy, so if you decide to make sure you have breakfast every day, make sure you really choose nutritious and healthy foods. A proper breakfast is cereals (with milk or juice, of course), eggs and fresh fruit. All of these foods contain a variety of vitamins and minerals to help you stay alert throughout the day. One piece of advice: if you decide to eat instant porridge for breakfast, then make sure that it does not include chocolate and other sweets. There will not be much benefit from it - with the same success, instead of such porridge, you can eat a whole box of donuts.

4. You become more attentive

When we were young, our school teachers always advised us to eat the right breakfast on the day of a challenging test. They knew it would help stay focused throughout the time we had to spend at our desk. Food is what energizes the body, so it makes sense that our brains will also be more alert and functional when we are full. As mentioned above, you have been without food for a long time while sleeping. As soon as you wake up, you need to eat right away to stabilize your blood sugar. Failure to comply with this rule leads to lethargy and drowsiness. Scientists have also shown that vitamins, minerals and fatty acids found in healthy breakfast foods improve brain function. Don't skip your morning meal if you're hoping to get the day off to a good start and get all your planned work done.

To lose weight, sometimes people refuse to eat in the morning. How often did you have this: I will drink coffee with sugar and that's enough? If you don't feel like eating in the morning, this does not mean that you are not hungry. During sleep, the digestive system digests what has been eaten throughout the day. For this, energy is released and in the morning the body needs strength for normal work.

Skipping an important meal will drain your energy for the whole day. Having received a cup of coffee or something light in the morning (40 g of yogurt, a piece of sausage), very soon you will be very hungry. Thus, more is eaten for lunch than is required. Remember yourself. The long-awaited lunch break: by running to a store, cafe or canteen, take everything that is more caloric. True, after such a dinner, the desire to work is completely absent? And at home - a late hearty dinner.

In the morning there is no appetite either, because the body digested "heavy food" at night. The result of this diet is an excess of subcutaneous fat and cellulite on the abdomen, thighs, buttocks.

Why breakfast is so important

Fuel for the brain. Morning food intake improves memory, improves concentration. What can a hungry person think?
Maintaining the normal cardiovascular system. Doctors say breakfast helps keep cholesterol and sugar levels in check.
Morning food intake is the basis of a healthy diet, harmony, youth. Everything that is eaten in the morning, the body will qualitatively process into energy for life.
Immunity support. From 7 to 9 in the morning, digestive enzymes are actively produced. By skipping your morning meal, these enzymes burn out. As a result, it undermines normal work organism, weakens the immune system. It has been proven experimentally - people who eat breakfast are less likely to get colds.

Things to do before breakfast

Food must be "earned". You will not want to eat anything, just jumping up in bed on the alarm clock. When you wake up, drink a glass of unboiled water at room temperature. You can add a slice of lemon for flavor. This will "start" the body: stomach, intestines, circulatory system. Drink water in small sips, with pleasure. This is the # 1 healthy weight loss habit..

Then do at least 3-4 gymnastic exercises. You can right in bed. Ideally, it is good to do full-fledged gymnastics for 10 to 15 minutes. This will make you really hungry and eat healthy food with a healthy appetite.

Top 3 most useful cereals

Food in the morning must be hot. A cold sandwich or cornflakes with milk will not activate the pancreas. Enzymes that help digest proteins, fats, and carbohydrates won't start to be produced. The body will not assimilate such food.

According to nutritionists, the answer to the question of what to eat for breakfast with proper nutrition is whole grains. They contain a large amount of vitamins and minerals necessary for awakening.

Here's a list of healthy breakfast foods:

All cereals can be combined with sweet berries, nuts, ground nuts, sesame seeds, etc.

Often recipes for cereals require heat treatment of cereals. But in order to fully preserve the biological value of the product (all vitamins and trace elements), it is recommended to simply do with soaking in cold or warm boiled water. This can be done with buckwheat or oatmeal, but with rice it is salty 🙂

Morning food sets the rhythm for the next day. For successful weight loss, start planning your morning meal, then introduce a healthy eating habit throughout the day. A healthy diet, coupled with adherence to a regimen, contributes to the achievement of the desired weight. Breakfast should be no more than 300 gr. Get a kitchen scale to be sure.

What you don't need to eat for breakfast

Citrus fruits eaten on an empty stomach provoke allergies and develop gastritis.
Raw vegetables are high in acid, which irritates the lining of an empty stomach.
Yogurt. Advertising tells us differently, but in the morning our body does not need yoghurt bacteria. Therefore, the benefits of yogurt in the morning is zero.
Sweets. The pancreas is not ready for a large dose of sugar in the morning. A large amount of sweets makes the pancreas work hard, which can cause the development of diabetes.
Coffee. This drink increases the risk of developing gastritis, as it irritates the stomach lining.
Quick breakfasts (cornflakes and the like) are useless. The high sugar content further stimulates the appetite.
A sausage sandwich. The sausage most often contains carcinogenic substances that provoke the development of cancer cells. Such food is especially harmful on an empty stomach.

Eat breakfast only useful products- the body will thank you.

My morning and breakfast

The very first thing - as I get up, I drink half a glass of water at room temperature (I leave the glass on the nightstand by the bed right in the evening).
Then I do a little exercise ... although, I confess, not always 🙂
Cooking porridge. Usually oatmeal, and sometimes with mango.
Well, the breakfast itself, of course.

About 10 minutes after eating, I drink weak tea or cocoa (just not instant). For tea, I sometimes eat 1 slice of wheat bread with cheese. The bread should be yesterday's or toasted. Instead of a sandwich, I can eat a Maria cookie. Just look carefully at the composition: even in the diabetic food departments, you can get baked goods that include margarine.

Lunch

After your morning meal, after 3 hours, you can eat a second breakfast. This meal is also very important, I will talk about it in detail in a separate article. I'll write what you can take with you to work.

Between your first meal and lunch, you can eat:

Apple, pear, banana;
Yogurt, a glass of kefir or low-fat cottage cheese;
A handful of nuts (raw). It is possible with dried fruits;
Slimming cocktail- quickly dissolved in milk or water, ready!

If you don't have time, you can take breakfast with you to work. Take any jar, put a couple of tablespoons of oatmeal there, fill it with hot water or milk. Add fresh fruits, seeds, or any candied fruit. And when you come to work, you can safely enjoy a delicious dish.

I agree that it is difficult to follow the diet every day. Therefore, taking care of your health can fall on the shoulders of Internet providers. For example, using the service delivery-club.ru ordering a healthy breakfast (and not only) is easy and simple.

Train yourself to eat breakfast. According to psychologists, a stable habit is formed within 21 days. After this time, you will begin to notice how, after a healthy breakfast, you will begin to have lunch and dinner with healthy foods.

Many people are convinced that skipping your morning meal or replacing it with something insignificant can help you lose weight. This information has long been denied. When you sleep, the body does not stop working, it begins the process of processing what you ate throughout the day. For this reason, a person feels hungry upon awakening. Even if there is no severe hunger, the body requires reinforcement. Since a lot of toxins accumulate in the cells, and the amount of water decreases. Therefore, breakfast promotes an active and fast metabolic process.

A lot of people who get ready for work in the morning deprive themselves of the opportunity to have a proper and balanced breakfast. It often happens that there is no time or desire to prepare breakfast for breakfast, so a huge number of people consume only coffee or yogurt. Quite often, people are faced with the choice of getting more sleep or making the right breakfast. The choice is obvious - a dream. It is not right. Breakfast is the beginning of a new day, a kind of transition from rest to work.

A lot of people don't attach much importance to breakfast. But it is very important and correct to charge your body with nutrients and trace elements, which are necessary for active physical and mental activity.

The principles of a good breakfast

People can be divided into three groups in relation to their intake of food at the beginning of the day:

lack of breakfast;

If the person chose the option do not have breakfast, then after half an hour he will experience a feeling of irritation, powerlessness and apathy towards everything. This is due to the process of lowering glucose, which is necessary for the normal functioning of the body, as well as mental activity.

After that, glucose begins to be released from the muscle mass. It is for this reason that a person's muscles become weaker. If breakfast is carried out when glucose levels are at their minimum, you may eat much more food than you need. After that, excess calories will be deposited in different places in your body.

Choice wrong breakfast also dangerous for the figure and human health. Quite often, coffee with sugar, cream or milk, toast, juices, chocolates, croissants and sweet muesli are preferred for breakfast. These foods are high in simple carbohydrates, which significantly increase blood sugar levels. Excess blood sugar is converted to fat, which is then deposited on the sides and other problem areas. Excessive consumption of carbohydrate foods can be bad for your figure.

Sugar quickly turns into fat cells, and the person is soon hungry again and takes snacks, which add extra calories.

The most useful is breakfast cooked right... This breakfast contains all the essential trace elements and is balanced. Many people believe that the right breakfast is long cooking and prolonged standing near the stove. But this is a myth. In breakfast, it is important to maintain the balance of the necessary substances, as well as a moderate amount of calories for the normal functioning of the human body.

Healthy breakfast ingredients

After waking up, 15-20 minutes before meals, you should drink a glass of clean drinking water. In my separate article, you can learn how to properly drink water throughout the day. The main rule of a healthy breakfast is the balance of all the necessary micronutrients. Breakfast should have proteins, fats and carbohydrates. There must be a sufficient amount of fiber.

The main components of a good breakfast:

Complex carbohydrates... They are responsible for the activity of the body throughout the day. Complex carbohydrates give you a feeling of full and long satiety. Complex carbohydrates include buckwheat porridge, oatmeal, brown rice, durum wheat pasta. Porridge should be cooked in water. Complex carbohydrates also include fruits and berries.
Protein... Protein foods can include eggs, steamed cutlets, fish, and baked chicken breast. Dairy products can replace meat products: cottage cheese is not large percentage fat content (up to 5%), kefir, fermented baked milk, as well as yoghurts without various fillers.
Healthy fats... They can be taken from nuts, peanuts, avocados, and flaxseed or olive oil.
Cellulose... Be sure to include vegetables for breakfast. The breakfast diet should contain a large amount of vegetables, which contain fiber, which is responsible for the normal functioning of the human body. The advantage should be given to green vegetables (cabbage, cucumbers, etc.).

Breakfast, on average, should account for up to 30% of the diet. Any drinks should be excluded during breakfast. Only at least 40 minutes after a meal can you drink a glass of water, green tea or natural coffee. You need to know that if you drink 200 ml of coffee, it promotes fluid retention in the body, so you need to restore the water balance by drinking 200 ml of plain water. Qualified nutritionists advise you to get out of the habit of instant coffee, as well as various coffee and sugary drinks. They contain a huge amount of empty carbs, which are quickly converted to fat.

If you can't bring yourself to eat breakfast, it's best to start with a fruit and an egg. Later, you get used to it, and your body will demand food on its own.

There are a number of foods that qualified nutritionists do not recommend in your first meal. These include:

Butter baked goods containing yeast. It not only negatively affects the figure, but also causes an increase in gas formation.
Sweet. The sugar found in sweets is responsible for the production of huge amounts of insulin. This process is quite difficult for a newly awakened organism. Excess blood sugar can cause this serious illness like diabetes.
Yoghurts and pure dairy products. They help flush out the beneficial bacteria found in the body. They can be consumed in small doses.
Pears. They have a huge amount of coarse fiber, which can be detrimental to the human body.
Tomatoes and tomatoes contain tannic acid, which irritates the stomach. Therefore, it is not recommended to use them for breakfast. They can cause ulcers.
Spices. They negatively affect the work of the gastrointestinal tract, since they increase the production of gastric juice.
Sweet and carbonated drinks. When consumed, food begins to become over-etched very slowly.
Citrus fruit. It is not recommended to use them in the first meal, as they can cause heartburn and provoke the appearance of ulcers and gastritis.
Fried food. It negatively affects not only the figure, but also the state of the body.

V modern world there are many products that have a positive effect on the well-being and the human body. The main principle have a good day is a delicious, healthy and hearty breakfast. The healthiest and most recommended breakfast foods are:

Oatmeal, which contains the required amount of fiber. It helps to lower cholesterol in the human body.
Buckwheat porridge contains all the necessary trace elements: proteins, complex carbohydrates, iron and vitamins.
The eggs are in a great way lower the number of calories consumed throughout the day. Since eggs contain both proteins and fats, which fill the feeling of hunger for a long time.

It is necessary to remember and make it a habit for each person to consume one or two glasses of warm water before each meal, including before breakfast. This process will help ensure that the person does not overeat.

Examples of healthy breakfasts

Scrambled eggs or scrambled eggs (proteins and fats), fruit or berries (carbohydrates).
Oatmeal in water (carbohydrates), scrambled eggs (proteins and fats).
Lazy oatmeal. It is very popular and does not require any investment of time. They make it in the evening. Pour a portion of dry oatmeal with milk or yogurt without fillers, add raisins, dried apricots, prunes, and nuts. In the morning, the porridge will absorb all the liquid. This is not only a nutritious breakfast, but also healthy and healthy. You can add an egg or scrambled eggs (proteins and fats) to it.
Whole grain bread sandwiches. You can add Philadelphia cheese, avocado and egg.
Buckwheat or brown rice (carbohydrates), tuna or chicken breast, or scrambled eggs (proteins and fats), vegetables.
Curd with low interest fat (protein and fat), fruit or berries (carbohydrates).

Breakfast for weight loss

While losing weight, people actively limit themselves to their favorite foods. In order to lose weight, you need to know your daily calorie intake and exclude 10-15% from it. The breakfast of a person who plans to lose weight should be balanced. It should contain proteins, fats, carbohydrates and a significant amount of vegetable fiber. The menu must be tailored to personal preference. Examples of weight loss breakfasts are:

Oatmeal in water with the addition of fruits, a small amount of dried fruits and nuts, one egg.
Omelet with vegetables. Vegetables contain fiber, which helps to digest protein faster.
Curd casserole with honey.
Buckwheat with vegetables and chicken.
Whole grain bread sandwich with hard cheese, egg, avocado. For butter, you can use soft cottage cheese or Philadelphia cheese.

3 breakfasts for weight loss

In the video you will find 3 more examples of healthy breakfasts for weight loss.

There are many options for breakfast when dieting. The mood with which a person will be throughout the day depends on it. Proper nutrition will give vigor and activity, and not extra pounds and centimeters at the waist.

Breakfast is the launch and work of the body throughout the day. Highly important point is its correctness and balance. You should not skip such an important meal, for the sake of being able to sleep for half an hour more.

Remember, as a child, mom or grandmother used to say that breakfast is a must, and slipped the unloved oatmeal. Or when you refused to have breakfast, you would say to everyone the well-known proverb "Eat breakfast yourself, share lunch with a friend, and give dinner to the enemy." As you matured, you realized that now you don't have to eat in the morning, you can get by with a cup of coffee and a cookie at work or school. And if you decide to lose weight, you think that there is no breakfast - there are no extra calories. But not everything is so simple ...

If you are one of those people who think that skipping breakfast will help you lose weight faster, then think again. In the article "" you will learn how to eat right and stay healthy.

6 reasons why breakfast is important and necessary

1. Wake up the body. Think of breakfast as a necessity and fuel. If you skip breakfast and do not eat for several hours after waking up, then the body reacts to such fasting and slows down the metabolism. If you eat breakfast, by doing so, you awaken the metabolism and get a boost of energy to burn calories. 2. If there is - more chances to lose weight! Research has proven time and again that people who eat breakfast are more likely to lose or maintain weight. When you skip breakfast, you are ready to eat a horse for dinner :).

It's worth noting that research linking breakfast to weight loss is based on the idea that breakfast should be healthy, that is, it should contain protein and / or whole grain fiber, but not like fat and sugar.

3. Breakfast awakens not only the body, but also the head! Studies have shown that people who eat breakfast are more active and alert than those who skip it. Breakfast is especially important for children, a hungry child may be more apathetic and irritable, and good breakfast help him to be active and think clearly. 4. Breakfast is your chance to eat foods that you may not be able to eat the rest of the day. Do you think this is not so? Then remember when you ate last time oatmeal or cottage cheese for dinner ?! 5. "You are not you when you are hungry" - remember the Snikers ad. Research has shown that people who eat breakfast in the morning tend to be in better mood than those who skip it. If a person is hungry, he is more irritable. Why spoil the mood in the morning, better start the day with breakfast! 6. If you are a parent, be an example to your children. If you skip breakfast, your kids will think breakfast is not important. If you want to accustom your child to breakfast, have breakfast yourself, make it your habit, and the children will reach out for you.

What is the best thing to eat for breakfast:

Omelet / boiled egg and a slice of whole grain bread with cheese
Oatmeal in milk with fruits, raisins or nuts.
Low fat yogurt with fresh fruit
Cottage cheese with pieces of fruit or berries

Oatmeal is good sources of important nutrients such as calcium, iron and B vitamins, as well as protein and fiber. The body needs these essential nutrients, and research shows that if they are not consumed in the morning, the chances of replenishing them during the day are reduced.

Fruits and vegetables are good sources of vitamins and minerals, so try to include them in your breakfast, be it a banana or a glass of fruit juice.