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A healthy breakfast is the key to a successful day. Although it is often seen by some as a simple saying, the first meal of the day is really crucial because it forms the basis of healthy eating for adults and children. Every morning is almost the same – we are in a hurry because we are afraid of delay and the result is to leave the house without breakfast.


The next thing we do is buy cakes or other products rich in sugars and unhealthy carbohydrates. Keep in mind that starting your day with a nutritious meal provides your body and body with energy, thereby increasing productivity. If you skip a meal in the morning, you’ll feel tired at lunch, and you might find it hard to focus on future commitments.

In addition, if you leave breakfast up for weight loss, stop now! You should know that this is a bad habit because breakfast helps control weight. So if you’re in a hurry and you’re not the morning type, you can prepare your meal the night before and have a healthy breakfast at work.

But what should we eat for breakfast?

Fiber, low-fat proteins, fruits, vegetables, whole carbohydrates and low-fat dairy products are the main ingredients for a healthy and nutritious breakfast. There are many groups for those who want to think about improving their current habits.

Examples of a healthy breakfast

Read also ” keto breakfasts “

Read also “Breakfast and the importance of protein”

1 whole grains

You should forget about all those beautifully colored boxes of cereals that are likely to be packed with unhealthy carbohydrates and refined sugars. Choose whole grains such as oatmeal that you can enrich with nuts and fresh fruit. Complex carbohydrates and fiber will keep you saturated for longer and also reduce your risk of heart disease and diabetes.

Quinoa is a real treasure when it comes to its nutritional value. Contains all the amino acids the body needs. In addition, it is rich in calcium, iron, magnesium, fiber and copper, and is naturally gluten-free. Boil a glass of milk (you can use almond milk) and quinoa. Add cinnamon and vanilla extract and simmer until the mixture is creamy and fairly thick.

2 yogurt and granola

Eating a meal like this is a great way to wake up metabolism. Prepare the homemade granola in the required quantity in a few days, mix it with milk every morning and have a healthy breakfast ready in minutes.

3 fruit and cheese.

There are no special tricks for a healthy breakfast. In fact, there are many options that can provide the essential nutrients that your body needs to function properly. Breakfast can consist of fruit and cheese, a quick and easy meal to start the day. Eat low fat cheese with your favorite fruit.

4 Juices

There are a number of recipes you can try. For example, banana juice, berries and soy milk are good antioxidants. Bananas, strawberries, strawberries, kiwi, apricots, mangos, peaches, apricots and berries, you can enjoy a variety of delicious dishes. You can replace yogurt with skim milk and use frozen fruit instead of fresh. Do not add sugar or other artificial sweeteners.

5 eggs

Eggs are very healthy and are also very tasty food.  Research has shown that if you eat eggs, you will feel full and eat your daily calories without exceeding them.  It’s full of nutrients that are important for healthy brain functioning.

Also, by eating eggs regularly, contribute to the prevention of heart disease.  You can prepare them in many different ways, the fastest way to cook them.

Egg recipes:

1- Eggs in avocado

2- Spinach Omelette

Eggs in avocado

6 coffee

Coffee is a great drink to start the day because it’s full of antioxidants.  Contains plenty of responsible caffeine to keep you in the mood, keeping you awake and focused.  Caffeine has also proven to be a good driver of metabolism, and is also a fat-depressant.

One study found that 100 mg of caffeine a day helped people burn an additional 79 to 150 calories over a 24-hour period.

7 Shea seeds 

These seeds are full of nutrients and are also the best source of fiber.  The viscous fibers possessed by these seeds absorb water and swell, increasing the amount of food that travels through the digestive tract and helping you feel full and satisfied.

You can make pudding from these seeds too.

8 nuts

They are delicious and rich in nutrients.  It’s a good choice for breakfast because it’s saturated and helps you control your weight.  They are rich in calories, so it is advisable not to overeat them when consuming them.

They are good for health because they are, among other things, full of magnesium and healthy fats.  For breakfast, combine with foods such as hazelnut butter..

In conclusion:

whether you prefer breakfast or not, choose nutrient-rich foods and quick recipes that you can prepare at any time. For a balanced lifestyle, do not ignore this most important meal to start every day.


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  1. Pingback: keto breakfasts - zaatariya

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