What is best to eat for breakfast? What to eat for breakfast with proper nutrition.

What is healthy to eat for breakfast

How to stay healthy and achieve the immune system was it strong? The main thing in achieving this goal is to follow a diet. You also need to choose the right foods and know when it is best to include them in your diet.

The human body is designed in such a way that nutrients different products they are learned at certain times.

Healthy breakfast foods

Freshly pressed juices are healthy for breakfast

Breakfast can be considered healthy if you start it with 1 glass orange juice. With its help, the stomach is activated - it is able to accept and process food. This juice should also be given preference because it contains a considerable amount of vitamin C.

Juices: apple, carrot and tomato contain enough pectin, carotene and others useful substances. The calorie content of juices is from 40 to 70 kcal.

Cereals

You can purchase a supply of carbohydrates if you have muesli for breakfast.

You need mineral salts, coarse fiber and B vitamins - add bread (rye or whole grain) to your breakfast menu.

Rice contains 285 kcal.

in pearl barley – up to 330 kcal.

Instead of juice, you can start your breakfast by eating fresh fruit or dried fruit. What does your soul prefer - dried apricots, prunes, figs or raisins? Fruits have a sufficient amount of vitamin and mineral reserves. They improve the functioning of the stomach and intestines. Fruits are included in many diets due to their low calorie content.

Apples, pears, plums, citrus fruits and others - low calorie content from 40 to 60 kcal.

Dairy

Good for breakfast natural products containing live lactobacilli. There are a large number of them in natural yogurt. Drinking it for breakfast can strengthen your immune system.

Yogurt has 70 to 80 kcal.

The body needs calcium and protein, which is easily digestible. All this is in cheese and it is useful to eat it in the morning.

Cheese – up to 400 kcal.

You won't find a more healing product. It contains fructose, which contains up to 40% carbohydrates. Thanks to fructose, a process occurs that normalizes the functioning of enzymes after breakfast.

It is useful to include honey in your breakfast menu if you have problems with the heart and blood vessels, your blood pressure fluctuates – up and down.

Honey contains up to 400 kcal.

Coffee and tea

Tannin and caffeine help the body gain vigor after sleep, and also bring the nervous system into active form. Thanks to the minerals and antioxidants present in their composition, the body's immunity increases. Green tea makes your complexion more beautiful.

It's a good idea to have a cup of green tea or black coffee for breakfast.

Black coffee – from 1 to 2 kcal.

Tea – from 3 to 5 kcal.

Marmalade and jam

Gelatin is also necessary for our body. It is useful for the secretory function of the gastric glands. If it is on the breakfast menu, then the acidity will be normal all day. The body will feel in great shape.

The calorie content of marmalade and jam is up to 300 kcal.

It's hard to imagine breakfast without eggs. It is such a rich source of essential nutrients

the body, which are not found in other products in this composition.

The body needs zinc, phosphorus, sulfur, iron, B vitamins, vitamins A and D. All this is found in eggs.

Calorie content of eggs is 160 kcal.

Healthy foods for lunch

What foods are healthy to eat for lunch?

Buckwheat

Buckwheat contains a lot of iron. It contains magnesium, which is beneficial for the heart and the whole body. There is calcium and iodine, as well as many other microelements necessary to maintain full health. The body also receives organic acids from buckwheat porridge - oxalic and citric. The full group of vitamins B. It contains vitamins P and E.

The calorie content of buckwheat porridge is 310 kcal.

Brown rice

This rice is high in complex carbohydrates. There is also a large amount of fiber present. There are no fats.

Calorie content brown rice- up to 300 kcal.

Salads from fresh vegetables

Vegetables are low in calories. Therefore, you can eat large quantities of them without worrying about gaining extra pounds. However, they are very nutritious, as they have a large supply of many vitamins and a number of minerals.

It is useful to season salads with olive or flaxseed oil. This will help strengthen the walls of blood vessels and reduce cholesterol levels in the blood.

Calorie content is low - about 150 kcal, if you add sour cream or vegetable oil. Without their addition – much lower.

Pasta from durum varieties wheat

They have a large amount of fiber. They quickly saturate the stomach, but do not contribute to the deposition of fat.

Folic acid, which is found in large quantities in pasta, helps iron to be absorbed. It is also very necessary for women to perform the functions of the reproductive system.

The calorie content of pasta is from 320 to 340 kcal.

Potato

Contains B vitamins, as well as vitamins C, D, E, K.

A large group of microelements: potassium, iron and phosphorus.

Baked potatoes help to perform normal functions of the heart and blood vessels. Helps improve metabolism.

Calorie content - more than 80 kcal.

Whole grain bread or flour coarse.

Bread contains fiber and complex carbohydrates. These cereals contain a high content of orthophenol, a powerful antioxidant that prevents the development of cancer cells.

The calorie content of cereal products is 180-190 kcal.

Healthy foods for dinner

Dinner foods should be easily digestible by the body. The stomach should not take long to digest food.

For dinner, you can include fish or white meat in the menu. They contain animal protein, a large amount of vitamins, including group B. Good composition minerals are available - potassium, phosphorus and iron.

In order for the body to receive beneficial amino acids and nucleoproteins for dinner, you need to eat stewed, boiled or baked dishes.

Calories:

• fish (low-fat) – from 80 to 100 kcal;
• meat (lean) - from 150 to 200 kcal.

Stewed or boiled vegetables

To better absorb fiber and fiber, it is advisable to cook plant foods using heat treatment. For dinner, preference should be given to vegetables that have a low starch content - cucumbers, tomatoes, cabbage, radishes, onions and herbs. They break down fats completely. That’s why it’s an ideal option for a side dish for meat.

In terms of calorie content, fresh and cooked vegetable dishes (without fat) are the same.

Seafood

Squid, crabs, mussels and shrimp are not only very delicious seafood. They contain sufficient amounts of iodine, vitamins C and B12 for the human body.

And a lobster dinner provides additional copper, zinc and potassium.

Don't forget about seaweed, which contains folic and pantothenic acid. It is rich in vitamins A and E.

Low-fat dairy products

For normal intestinal activity, you must have fermented milk products for dinner. Cottage cheese, kefir and yogurt contain live lactobacilli. Thanks to this, there is a chance to restore the health of the microflora. As a result, the immune system will perform its functions fully.

A little - just 1 glass of kefir or yogurt, and your body receives a supply of calcium and animal protein. With the help of lactobacilli, they are easily absorbed by the body.

Calories:

• kefir (low-fat) – up to 29 kcal;
• cottage cheese (fruit) or yogurt – no more than 110 kcal.

In order to be active and cheerful, so that you have enough energy for the whole day, so that you do not feel empty in the first half of the day, you only need to adhere to the main rule - be sure to eat in the morning. Breakfast is the healthiest meal of the day and should never be skipped or replaced with a cup of coffee. Therefore, in this article we will tell you what is best to take for breakfast.

It is in the morning that minerals and minerals are absorbed best. If you want to get in shape and lose the required number of kilograms or simply maintain your current weight, then you should adhere to the following rules without fail.

TOP 5 healthy breakfast foods

Whole grain porridge

Why porridge - best dish for tomorrow? The answer is quite simple. Yes, all because porridge is complex carbohydrates that are absorbed by the body slowly, so you will be full for a long time and will not soon feel hungry. It is best to eat porridge made from unrefined and unpolished grains, which are practically without any processing, as they contain a lot of fiber. The latter cleanses the body and removes toxins. For example, pearl barley, brown rice, wheat, and millet are also very rich in minerals and components, with the help of which you will feel full of strength and energy. If in pure form if it’s not quite tasty, you can diversify the porridge with dried fruits or fresh fruit, berries and honey. You can also add healthy fats - nuts, seeds or sesame. Also great breakfast There will be croutons made from wholemeal flour (whole grain). Mix eggs, milk and salt, dip our bread and fry in sunflower oil.

Skim cheese

Eggs

Berries and fruits

Yogurt

The healthiest breakfast recipes

You should not skip such an important meal, since a healthy breakfast helps you to be cheerful and energetic throughout the day. In order to diversify your menu and not think in the morning what to eat, write a menu for the whole week at once. Below are some simple recipes:

• French beauty salad. 2 tbsp. l.i oatmeal pour 5th tbsp. l. cold boiled water, leave to settle for about an hour. Next add 3 tbsp. l. cold boiled milk, sugar to taste and a previously finely grated apple (with peel possible). Season the salad lemon juice.
• Cottage cheese with fruits, berries or herbs. Mix 200 g of cottage cheese with chopped fruits, berries or herbs (for example, parsley or dill). In the first option, you can optionally add honey and nuts, in the second - low-fat sour cream.
• Protein omelet with herbs. Take 3 eggs and separate the whites from the yolks, then beat the whites until foam appears and add herbs, pepper, and salt. We put the resulting mixture in a frying pan or, even better, in a slow cooker.
• Chicken salad. Cut about 150 g chicken into cubes boiled fillet, slices - bell pepper, halves - cherry tomatoes, divide arugula into leaves. Season the salad with olive oil.

I hope you already have the desire to get up early tomorrow morning and prepare yourself a delicious, nutritious and healthy breakfast for your loved one.

Breakfast is the most important component of the daily diet. What you “fuel” with in the morning directly determines the functioning of your body, and therefore your well-being, mood and performance throughout the day.

You cannot neglect breakfast, even if you are on a strict diet. It “awakens” the body after a night’s sleep, as a result of which metabolic processes are activated and the cells are saturated with energy.

Particularly important proper breakfast for those who are used to starting the morning with exercise or jogging. It's easy to prepare a delicious and healthy breakfast. The main thing is the ability to properly balance the main nutrients: proteins, fats, carbohydrates.

We'll give you 10 best products and breakfast options.

1. Whole grain porridge - wheat, millet, oatmeal, rice, etc. The benefits of hot porridge in the morning are undeniable. Porridges have a high nutritional value, they saturate the body with vegetable proteins and slow carbohydrates. Porridges contain a large amount of B vitamins, potassium, iron, and zinc.
To save cooking time, soak the cereal in cold water the night before. Cooking time will be reduced from 1 hour to 15 minutes.

This product appeared with us recently, but has already gained enormous popularity among those who monitor their health and prefer light, quick breakfasts. Like cereal cereals, muesli digests slowly, gradually releasing energy and maintaining stable glucose levels for a long time. Muesli is rich in fiber, starch and vegetable protein.

It’s not difficult to prepare homemade muesli: you just need to mix several types of cereal flakes, add seeds, nuts and dried fruits to taste and pour the finished muesli into a glass container with an airtight lid. You can pre-fry the flakes and seeds with honey. To prepare a healthy breakfast, just pour the muesli into a cup, pour it cold or warm milk(kefir, low-fat yogurt, fruit juice), add fresh fruit to taste, a couple of spoons of honey or jam.

3. Cottage cheese is one of the best breakfast foods. It contains calcium and phosphorus in ideal proportions for absorption. Cottage cheese contains a large amount of protein and an essential amino acid - methionine, as well as substances that improve the absorption of vitamin B12. For a complete breakfast, a serving of 100-150 grams is enough. If you have no problems with excess weight, choose cottage cheese with a fat content of 9% or higher to improve the absorption of fat-soluble vitamins: A and E.

If desired, you can add pieces of fresh fruits and berries, raisins, dried apricots, dried dates, nuts and honey to the cottage cheese. For those who love greens, we recommend trying cottage cheese mixed with finely chopped cilantro, parsley or dill and sprinkled with cheese.

4. Dairy and fermented milk products.

Whole milk in its pure form is not a very good breakfast option. Better try milkshakes, soups and dairy products. Dairy products are valuable, first of all, for their high protein and calcium content, and another important component, vitamin B2 (riboflavin), is actively involved in energy metabolism, converting fats and carbohydrates into useful energy.

Fermented milk products, in addition to huge reserves of calcium, phosphorus and vitamin D3, contain useful prebiotics - substances that improve digestion and support healthy intestinal microflora. To prevent a fermented milk breakfast from leading to a carbohydrate deficiency, it is recommended to consume fermented milk products with the addition of nuts, dried or fresh fruits.

5. Baking.

In many countries, it is traditional to start the day with a hot homemade baked goods. Breakfast - best time when is it safe for your figure to please yourself? delicious pastries, having eaten a couple of delicious pancakes with honey for breakfast, you don’t have to worry about weight gain - the resulting calories will certainly be burned off during the day.

Baking is an excellent source of “slow” carbohydrates. The feeling of fullness will last for a long time, and the blood glucose level will be stable. The main thing is not to overdo it with the portion! Pancakes, pancakes, cottage cheese casseroles, cheesecakes, oatmeal pancakes and cookies, muffins - choose the recipe to your liking and don’t forget to season the dough with aromatic vanilla, cinnamon or cloves.

6. Eggs are considered a high-calorie food, and therefore the best time to eat them is in the morning. For those who play sports, eggs - indispensable source protein and B vitamins. It is known that an egg contains on average up to 7 grams of protein, so eating eggs for breakfast helps maintain and build muscle mass, which is especially important during strength training.

Despite the absence of a large amount of fat in eggs, this product contains almost all fat-soluble vitamins: A, D, E, K.

For breakfast, eggs can be consumed in any form: baked, soft-boiled and hard-boiled, in the form of omelettes and scrambled eggs. The neutral taste of eggs allows you to combine them with any food: herbs, cheese, meat, mushrooms, beans, fresh vegetables and even cereals (in casseroles).

7. Boiled meat is good for everyone in small quantities. Meat contains a large amount of iron, and it is the main raw material in the formation of hemoglobin - the most important protein that transports oxygen to organs and tissues. Eating meat for breakfast improves blood circulation. But you shouldn’t abuse it, because meat is a heavy product. Give preference to boiled chicken breast and lean beef, thereby you will provide yourself with the necessary amount of zinc, iron and B vitamins.

You should not start your morning with fried meat, as well as fatty varieties, such as lamb.

8. Fruits and vegetables are healthy to eat not only for breakfast, but throughout the day. They contain a large amount of fiber, which we need for the smooth functioning of the digestive system.

Fresh fruits and vegetables are classified as easily digestible carbohydrates. Indeed, they contain fructose, which breaks down quite quickly. At the same time, surprisingly, many fresh vegetables and fruits are able to satisfy hunger well, charging the body with a sufficient amount of energy.

The best fruits for breakfast: apples, figs and bananas. But breakfast should not consist only of fruits. It is advisable to supplement your meal with other products or use fruits as the main ingredient in cocktails or smoothies.

Vegetables such as carrots, cucumbers, and tomatoes can be eaten raw in salads. Potatoes, eggplants, zucchini, celery, broccoli, cauliflower and other vegetables are healthier when baked or stewed.

9. Fish is a storehouse of protein, phosphorus and polyunsaturated fatty acids, vitamins A, E, group B. Include a small amount of red fish in your breakfast: salmon, pink salmon, trout or salmon, boiled or baked. The Omega-3 fatty acids it contains improve performance nervous system, including the brain, which is very important if you have a working day full of stress.
Another good breakfast option is a fish salad, seasoned with lemon juice and olive oil.

10. Drinks

A full breakfast is unthinkable without liquid. To cheer up, we most often prefer strong tea or coffee. However, doctors have long warned: such a breakfast can have a detrimental effect on the cardiovascular system, besides, coffee is a short-acting stimulant, and after a couple of hours of vigor, a decline in activity invariably occurs. And if you exercise in the morning, coffee for breakfast is taboo, otherwise you cannot avoid heart problems and high blood pressure.

Nutritionists advise starting your morning with a glass of clean water. A good option breakfast drink – green or Herb tea(except for soothing mint and lemon balm teas), milkshake, freshly squeezed fruit or vegetable juice.
Here we have listed the main ones for you healthy breakfasts, eat right and be healthy!

Gulhayo Rakhimova

Breakfast is the most important meal of the day. It is what helps our body wake up, recharge itself with energy for the whole day and receive the necessary amount of nutrients. This article will tell you what to cook for breakfast on a diet. An effective “big breakfast” diet will also be described.

The first morning meal is the most important. Many people don’t feel hungry in the morning or are too lazy to cook for themselves. full meal for breakfast. This is not true. Nutritionists say that breakfast is very important. People who monitor their health and weight should definitely eat in the morning.

What should a “correct” breakfast consist of?

When we wake up, our body most needs healthy and natural proteins and carbohydrates. These should be slowly digestible foods. Then the body will receive the necessary satiety and useful components.

Foods to include in breakfast

• Chicken or quail eggs. This is one of the best sources of protein. Of course, it’s worth paying attention to the cooking method. Let it be a soft-boiled egg or an omelette cooked without oil (in microwave oven, slow cooker, steamed). This breakfast is suitable for both adults and children.
• Wholemeal bread. Not everyone is ready to eat porridge or cottage cheese in the morning. Many of us cannot imagine our morning without a sandwich and tea. Whole grain bread is great for a morning sandwich. No need to put it on it smoked sausage, fatty cheese or butter. You can get by with cottage cheese, a leaf of lettuce, a slice chicken breast or boiled beef. It looks like a sandwich, but a healthy one.
• Natural meat. If you are a meat lover, why not have them for breakfast? Of course, it shouldn't be sausages or sausages. Boiled or baked chicken, turkey, boiled beef - this is what you need. Add meat dish fresh vegetables or herbs.
• Porridge. Familiar and familiar porridge from childhood, which was cooked by my mother, which was given for breakfast in kindergarten and school. Is it really that healthy to eat porridge in the morning? Useful, but not all. Preference should be given. Avoid frequent use of manna or rice cereal. It is better to cook porridge in water or low-fat milk. Avoid adding sugar and butter if you want to lose weight. It's better to throw in ready-made porridge a handful of berries.
• Cereals and muesli. Not a bad breakfast option. Provided that the composition does not contain sugar or other unwanted calorie additives. A dry breakfast with low-fat milk or kefir is a great start to the day.

Diet big breakfast

Many obese people eat nothing for breakfast. They drink coffee, tea, or give up anything altogether.

Nutritionist-endocrinologist from America Daniela Yakubovich developed a diet called “Big Breakfast”.

Diet principles

• The first meal should be hearty and dense.
• Breakfast should include proteins and carbohydrates.
• You should never skip breakfast, under any circumstances.
• Be sure to plan your menu for breakfast and for the day.
• Move as much as possible. Walking in the fresh air, fishing, playing ball. Anything except a sofa and a TV.
• The minimum duration of the diet is 4 months. It is during this time that a person should get used to eating breakfast and develop a habit.
• Laugh often, joke, always be in a good mood. A positive attitude will help you stick to your diet.
• Don't rush in the morning. Eating and preparing food should become a ritual of health.

Diet big breakfast - menu

Breakfast options

• A small portion of boiled rice with chicken and green salad. Tea with . Large fruit.
• Eggs in the form of an omelet, green salad, whole wheat bread, chamomile or Mint tea, apple or banana.

Lunch options

• Fish with a minimum amount of fat, rye bread, vegetable salad with herbs (season with lemon juice), a glass of still water.
• Rice (brown) combined with stewed vegetables, green or black tea, fruit.

Dinner options

• Low-fat cottage cheese with fruit, still water.
• Boiled or steamed fish low-fat varieties, vegetable salad with lemon dressing, a glass of still water.

As a snack for second breakfast and afternoon snack, you can use nuts and natural sugar-free yogurt.

Diet: breakfast in five minutes (video)

What should be the right breakfast? What foods are healthy to eat for breakfast? Reasons why you shouldn't skip breakfast.

“You have to have breakfast like a king, lunch like a prince, and dinner like a beggar.” A very precise and correct saying. The importance of the morning meal for our health cannot be overestimated. Our well-being and performance throughout the day largely depend on what we eat for breakfast.

In this article we will tell you what a proper breakfast should be, what foods are healthy to eat during your morning meal, and why breakfast should not be skipped. Let's start with the answer to the last question.

4 reasons why you shouldn't skip breakfast

1. Good performance
After sleep, the body needs to replenish energy. A proper balanced breakfast helps to “start” digestion, restores blood sugar levels, and gives you a feeling of fullness for many hours. A full morning meal is very important for people engaged in mental work. It strengthens memory, increases attention - in both adults and children, and helps set the mood for a productive day. It has been proven that people who eat breakfast daily are more resilient both physically and mentally, and therefore enjoy their studies and work more.

2. Slim figure
If you don't eat in the morning, then the painful hunger that begins to torment you closer to lunch can cause you to overeat in the afternoon. In this state, a person eats whatever comes to hand, without thinking about portion sizes or the dangers of the foods he eats. Research by American scientists has shown that people who constantly skip breakfast eat more during the day, and their likelihood of obesity increases 4.5 times. Studies have also found that breakfast improves metabolism, accelerates calorie burning, and has a positive effect on hormonal levels.

3. Good mood
Refusing breakfast can cause absent-mindedness, lethargy, and irritability, because the body, especially in the first half of the day, needs not only calories, but also mood-lifting substances, the so-called joy hormones or endorphins. Therefore, foods that produce them in the body when consumed are very easy to eat for breakfast. These are strawberries, grapes, bananas, oranges, avocados, mustard, chili peppers, chocolate cooked with cocoa milk. Beautifully presented, appetizing and tasty breakfast– this is the key to a good mood throughout the day.

4. Strong immunity
A breakfast consisting of foods rich in iron, calcium, ascorbic acid and B vitamins helps strengthen the immune system, reduces the risk of colds, supports the functioning of the nervous system, prevents cardiovascular diseases, and reduces the level of bad cholesterol in the blood. Research conducted in the UK has shown that people who regularly skip their morning meal are more susceptible to various viruses. So it turns out that a daily balanced breakfast is one of the most important steps to health and longevity.

What should be the right breakfast?

Breakfast should be both light and nutritious, consisting of healthy products, which improve health, improve mood, help to cheer up, and charge the body with energy for many hours. A healthy, balanced breakfast should consist of slow-acting, high-fiber carbohydrates (cereals, pasta from durum wheat, fresh vegetables, berries and fruits), proteins (low-fat cottage cheese, eggs, lean fish) and healthy fats (nuts, olive and linseed oil). Simple carbohydrates (muffins, white bread, sugar) in the morning menu should be as little as possible. These rules apply to any age.

The right time for breakfast

The best time for breakfast is half an hour after waking up. A very useful habit is to start your morning with a glass warm water. Liquid drunk on an empty stomach helps the body remove toxins, activates vital processes, and starts digestion.

If you don’t have an appetite in the morning, buy yourself a bowl decorated with bright flowers - the right dishes helps increase appetite and improves mood. Train yourself to have breakfast every morning at the same time, then after 2-3 weeks your stomach will remind you of food more clearly than any clock.

2-3 hours after breakfast, especially if it was light, you can have a snack with an apple, banana, nuts (raw and unsalted) or drink a glass of natural yogurt.

1. Fresh berries
Any forest or garden berries are both healthy and tasty. All of them, strawberries, cherries, raspberries, grapes, blueberries, and blueberries, are full of natural stimulants. From fresh berries you can prepare a variety of desserts, eat them with cottage cheese, add them to cooked ones.

2. Citrus fruits
Oranges, grapefruits, tangerines are a godsend for those who constantly sleep on the go. The juice of these fruits contains a lot of vitamin C - a wonderful natural stimulant. In addition, the smell of lemon, lime, and orange makes the brain work more actively. Very relevant in winter natural juices from citrus fruits.

3. Chocolate
Dark chocolate (if it is natural, high quality, without harmful additives) stimulates the production of joy hormones - endorphins. A small piece This delicacy a day is enough to stimulate mental activity and recharge your mood.

4. Fish and poultry
Many people think that eating poultry or fish in the morning is not a good idea, but this is not true. A piece lean meat for breakfast it is a source of proteins that are slowly processed. At the same time, energy is released slowly, it lasts for a long time, so a person does not have a constant desire to “snack.”

5. Nuts
Walnuts, almonds, pine nuts, pistachios, cashews, hazelnuts - any nuts are very healthy and nutritious. They are like batteries for our body. The main thing is to eat nuts without salt, raw, or even better, soaked, only in this form are they truly healthy.

6. Apples, bananas, apricots, persimmons
All these fruits are sources of vitamins, microelements, enzymes, pectins and easily digestible natural sugars. Can be cooked in the morning fruit salads, for example, mix chopped apples, bananas, strawberries, kiwi, grapes and season it all with natural yogurt.

7. Porridge
Grains are sources of minerals, fiber, slow carbohydrates and other substances that control the absorption of fats, help cleanse the intestines of toxins, and give a feeling of fullness for long hours. Oatmeal and buckwheat porridge are ideal for breakfast.

8. Dairy products
The best options for breakfast are cottage cheese, sour cream, feta cheese, hard cheese And homemade yogurt– sources of easily digestible proteins and calcium. The main thing is that dairy products are natural and fresh, then the benefits from them will be maximum.

9. Eggs
This perfect food for breakfast, especially if they are cooked correctly - the yolk should remain half-baked. It is better to eat soft-boiled eggs or baked until half cooked in the oven. Very tasty and hearty breakfast- Omelet with cheese.

10. Fresh vegetables
They will be an ideal addition to meat, fish and dairy breakfasts. Enzymes, which are rich in plant foods, help protein foods to be digested faster. You can prepare salads from fresh herbs and vegetables, add them to omelettes and porridges.

11. Homemade baked goods
This includes black bread with bran, cookies from whole grain flour(with seeds, sesame, nuts), cheesecakes, pancakes, buckwheat pancakes. You can serve these delicacies with jam, honey, and natural peanut butter—children will definitely appreciate this breakfast.

12. Smoothie
On hot days summer days It’s healthy to have breakfast with freshly squeezed juices and smoothies – thick berries, vegetables and fruit cocktails with the addition of herbs, spices, honey, various syrups, nuts and dairy products. These drinks and desserts, unlike store-bought ones, contain no preservatives or dyes, and useful vitamins and microelements - more than enough.

We hope that our article will help you realize the importance of breakfast - both for health, for your figure, and for your mood. Start your day with healthy foods - berries, vegetables, cereals, nuts, yogurt, cottage cheese. Get ready delicious salads, cereals, desserts for breakfast, and then you won’t be able to do without it. Eat your favorite foods in the morning and be healthy!