correct breakfast

A healthy nutrition is correct nutrition. Everyone remembers the famous dietary postulate:

  • eat breakfast yourself,
  • share your lunch with a friend,
  • give your dinner to an enemy.

Still, a huge number of working women miss their breakfast. For various reasons, among which the main two are “I have no time for this” and “I am not hungry”.

  • “I am not hungry” usually results from too hearty dinners, after which you feel heaviness in the stomach in the morning.
  • “I have no time for this” is a frivolous excuse.Breakfast does not take much time, and you just need to plan your morning to allocate it. 15 minutes for breakfast is an optimal time. 10 minutes for eating and 5 minutes for resting a little.

But, if you care about your own health, it’s important not just to have breakfast, it’s important to have a correct breakfast.

Breakfast is the most important meal of the day, because it gives you the necessary energy boost. It is breakfast that increases concentration and performance for the next three to four hours of working time. In addition, its presence in your daily menu will help you maintain weight at a normal level.

THE CORRECT BREAKFAST IS A COMBINATION OF FOUR COMPONENTS

1. Dairy products (1 or 2 servings)

You can choose whatever you like:

  • milk,
  • cottage cheese,
  • yogurt,
  • cheese.

Fermented milk products are assimilated by the body better, than milk is. If you are concerned about the caloric content of the menu, choose low-fat foods. For breakfast, it is not a burning issue.

Dairy products will provide your body with vitamins A, B, D, calcium and proteins.

Caloric value (1 serving):

  • Glass of milk (semi-skimmed) (200 ml) – 93 kcal;
  • Yogurt (2 tubes) – 70 Kcal;
  • Cheese (low-fat, 1 slice) – 130 Kcal.

2. Cereals (3 to 6 servings)

The central part of breakfast should consist of:

  • porridge,
  • muesli,
  • bran bread or toast.

There is a good reason why porridge is a traditional breakfast – small children’s breakfast.

Cereals contain carbohydrates, which solve several problems at once:

  1. maintain blood sugar levels;
  2. bring satiety;
  3. resist fatigue and dizziness.

In addition, cereals are rich in fiber, proteins, vitamin B and minerals.

Caloric value (1 serving):

  • Bread (20 g, 1 piece) – 47 kcal;
  • Toasts (15 g) – 57 Kcal;
  • Oatmeal (without sugar, 50 g) -59 kcal.
  • Cookies (dry, 15 g., 2 pcs.) – 68 kcal.

3. Fruit (1 serving)

They provide our body with water, fiber, vitamins and minerals. However, fruits can not be the only component of breakfast. The “fruit” breakfast will only increase hunger.

Fruits

Caloric value (1 serving):

  • Apple (1 pc.) -55 Kcal;
  • Kiwi (2 pcs.) – 60 Kcal;
  • Orange (1 pc.) – 67 kcal;
  • Mandarin (2 pieces) – 48 kcal.

4. Vegetable fat (half serving)

You can simply chew the nuts or crush them and add to your:

  • cottage cheese,
  • yogurt,
  • porridge.

Olive oil

Olive (or vegetable) oil can be added to the grated carrot or tomato (alternative to fruit).

If extra kilos do not bother you, you can put some butter on your toast. The fact is that such vitamins as A, E, K, D are not assimilated without the fats.

Caloric value (1 serving):

  • Olive oil (10 g, 1 tablespoon) – 90 Kcal;
  • Nuts (unsalted, 20 g, handful) – 118 Kcal;
  • Butter (7 g, 1 teaspoon) – 75 kcal.

Do not forget that the composition of the breakfast may vary depending on the age, health status, occupation.

If your day is full of physical activity, you can safely add to your breakfast turkey or chicken in the form of a salad or a sandwich.

When you plan to work exclusively at the computer table, the amount of carbohydrates can be reduced at the expense of:

  • vegetables,
  • fruits,
  • vegetable oil.

The standard calorie content of breakfast for adults and children under 12 is 400 Kcal, in adolescents – 600 Kcal (the period of active changes).

OPTIONS FOR "ADULT" BREAKFAST

  1. Low-fat cottage cheese, muesli with nuts and dried fruits (or oatmeal cooked with low-fat milk), fruit, half a portion of fat.
  2. A glass of milk with muesli, 3-4 crispbreads with honey, egg, 1 fruit, 2-3 walnuts.

OPTIONS FOR "KIDS" BREAKFAST

  1. Cottage cheese (or yogurt), porridge (or a sandwich with cheese), bun, fruit, half a portion of fat.
  2. A glass of milk (or cocoa made with milk), porridge with nuts, fruit puree, a glass of orange juice.

OPTIONS FOR “TEENAGER” BREAKFAST

  1. Yogurt (or milk), cereal or muesli, a sandwich with meat and herbs, half a portion of fat.
  2. Cottage cheese casserole, chicken sandwich, apple (or orange juice), 4 walnuts.