Not used to eating in the morning or just tired of porridge? Let us tell you what is best to include in the menu. After all, it’s hard to overestimate the benefits of breakfast!
Breakfast is important at any age. If an adult is used to eating every morning, it’s easier for him:
- Maintain productivity during the work day.
- Control blood sugar levels.
- Stay away from unhealthy snacks and dense dinners.
- Fight obesity and keep a figure.
Children thanks to regular breakfast:
- Concentrate better on their studies.
- Get enough vitamins and nutrients needed for growth and development.
- Less likely to suffer from under- or overweight.
The reasons are enough to eat breakfast every day. However, many people don’t feel like eating in the morning. Some are in too much of a hurry, others have no appetite, and still others find it easier to starve than to start the day with unleavened oatmeal or semolina with lumps. If you are ready to be transported to a whole new galaxy, let’s dive into the details of the game in this Reactoonz online review.
How to Get Back in the Habit of Eating Breakfast?
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In any activity, you should start small. If you’re into betting, learn sports odds first. And with breakfast, try grabbing at least a slice of fruit or a handful of nuts. If you can’t handle solid food in the morning, try drinking yogurt or making a smoothie. By the way, the drink is easy to take with you and grab on your way to work.
Unsweetened yogurt, banana, water, or milk are great for the base of a smoothie. Add your favorite ingredients, whip with a blender, and enjoy. Here are a few good combinations:
- Bananas, strawberries, milk.
- Yogurt, oatmeal, apple, nuts.
- Bananas, kiwi, orange, water.
After a while, your morning appetite will naturally increase, and you will be able to eat a full breakfast.
If there isn’t enough time, set the alarm 10 minutes earlier. You can also prepare food in advance so that in the morning, you can only reheat it. Later on, when you get back into the habit, try to cook just before you eat. That way, you’ll retain more vitamins and healthy nutrients.
What Breakfast Is Healthy?
It all depends on the ingredients. Add to your diet:
- Cereals include whole-grain bread, cereals, and grains. They don’t cause blood sugar spikes, but they do supply the brain with energy for a long time. But be careful: some granola contains a lot of sugar.
- Protein foods are eggs, lean meats, legumes, and nuts. You can also add a small slice of fatty fish, such as herring or salmon. Protein is the body’s main building material.
- Low-fat dairy products. These are milk, unsweetened yogurts, low-fat cheeses, and cottage cheese. They supply the body with calcium, potassium, phosphorus, vitamins A and D and are important for growth and bone development.
- Fruits, vegetables, and berries are a major source of vitamins. They can be chopped into porridge, squeezed, or whipped with a blender. In season, eat fresh fruits, but in winter, replace them with frozen ones.
- Fatty fish (salmon, herring), avocados, vegetable oils, nuts. They are rich in unsaturated acids and help control cholesterol, take care of your skin, nails and hair.
- Now it’s just a matter of choosing from the above foods the ones you like and include them in your menu. Try to have ingredients from at least 3 different categories.
What Not to Eat in the Morning?
- Instant cereals and sweet yogurts. They contain a lot of sugar and saturate your body only for a short time. In just one hour after eating them, you will be hungry again.
- Children’s breakfast cereals. They are also high in sugar and low in cereals. Many “adult” cereals do the same thing. If you decide to have breakfast with cereals, limit the portion to 30 g. This is a small bowl or cup.
- Fatty meat. Your body just woke up and gets to work, it will be difficult for it to process heavy food. Moreover, in people with cholelithiasis, fatty foods on an empty stomach can cause an aggravation. It is better to eat chicken, turkey or small slices of fish, which should complement the dish, and not become its main part. Then you won’t have a tummy ache for sure.
- Citrus fruits, kiwi and other sour fruits. They can irritate your stomach mucosa and cause heartburn. If you want fruit, get neutral ones, such as bananas.
- Pancakes, pancakes, or cheesecakes. They are cooked with lots of butter and often served with jam, honey or condensed milk. With this kind of breakfast, it’s easy to exceed your carbohydrate and sugar quotas. You can eat a couple of pancakes for breakfast, but try to do it once every 2 weeks or less often. Cheesecakes can be made more often, as long as you add less flour and sugar to the batter, of course.
- Coffee (if that’s all you drink for breakfast). Like citrus fruits, coffee can trigger heartburn and gastritis. So a full meal should join the invigorating beverage.
If you find it difficult to choose a diet, ask a specialist for help.