To start the day with a healthy breakfast containing enough vitamins and nutrients is necessary to maintain healthy energy levels and a good mood. The breakfast is the most important meal of the day cause it consists of the first food that the body receives after several hours of fasting while sleeping.
However, morning activities and night shift jobs can push aside the important breakfast. That’s why we want to tell you how to make this moment the best experience during the day with the help of practical and healthy advice on how to optimize the time while increasing the body’s energy levels.
First, you need to know that milk, fruits, and cereals are some of the foods that must not be taken from a healthy and balanced breakfast, however, you can add flavorful meat products (such as ham) and sweets in small quantities.
The key is to achieve a good combination of these elements in accordance with your taste and resources.
Our suggestions for a healthy breakfast
Dairy products: A portion, which can come in the form of liquid or powdered milk, as well as yogurt or kumys.
Cheese or cheese substitute: Two servings, which can stir a thin slice of cheese, an egg, a slice of ham or sausage.
Flour or cereals: A portion and a good option can be a corn tortilla, bread, toast, biscuits or flakes.
Drinks: You can choose between a glass of orange juice or your favorite juice, or something hot to drink.
Fruit: One serving.
In any case, it is recommended to avoid foods with high-fat content and fried dishes.
If you are looking for something that is a little simpler then you can keep these combinations in mind.
Flakes with milk: If you do not have a lot of time and flakes are something that you like, then this is an excellent option. Keep in mind that there are several different varieties of flakes in the store. Some are more targeted towards fitness and contain less sugar as well as more fiber, while others contain large amounts of sugar.
Whatever you choose, it is important that it balances your calorie intake. You should also use skim milk and fruit (as a sweetener in less sweet flakes).
A healthy breakfast should consist of about 20-25% of your daily calorie intake, so give your body the energy needed to get started every morning and continue with the same energy throughout the day.