2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Breakfast is a very important meal - it can either make or break your day. Daily breakfast is an important habit needed to maintain good health. By skipping the first meal of the day, we increase the chances of developing obesity, diabetes or even a heart attack.
Of course, the set of breakfast dishes is important. People who eat whole grains every morning feel the health benefits almost immediately.
Health benefits of breakfast
People who eat breakfast every day, are one-third less likely to be overweight than those who skip morning meal. In addition, they are twice as likely to have problems with elevated blood sugar levels, leading to the development of diabetes and cholesterol levels, which is a known risk factor for developing heart disease. Eating in the morning can help stabilize blood sugar levels and regulate appetite. People who eat breakfast are less likely to overeat for the rest of the day.
Breakfast can be a very good source of vitamins. It is obvious that traditional fast food and high-calorie foods contain too much fat, but toasts, cereals and especially muesli have undoubted benefits.
Breakfast every morning
Morning meals should include protein and unsaturated fats, especially omega-3, found in flaxseed and soybeans, oatmeal, certain nuts and seeds.
Breakfast is an important part of your day, but it does not mean that the process of preparing breakfast should take a long time. Just try to eat natural foods. Cereals, yogurt and fruits are all you need to start the day with pleasure and benefit the body. If you do not have much time, add nuts and fruits to yogurt. Give preference to cereals. Choose a type of cereal that is low in fat and high in fiber. It is possible to add pieces of fruit to oatmeal to improve the taste.
Breakfast should be 25% of daily nutrient needs.
Ideally, the volume of food at a time should be such that it fits in the palms of your hands.
Good breakfast is part of oatmeal. You can add fruit puree - apple or other fruit of your choice. For those who do not have time to cook porridge, there is an alternative - muesli, drizzled with soy milk or yogurt.
How to eat a balanced diet
The basis of a balanced vegetarian diet is cereals, cereals and legumes rich in fiber and plant proteins. It is best to combine them with each other, using different cereals and legumes at the same time (for example, rice and beans). 3-4 servings of cereals, cereals and legumes should be consumed daily.
Take half a cup, for example, for one serving oatmeal, 50 g of durum wheat paste or 1 wholemeal bread.
The second strong point of a vegetarian diet is vegetables and fruits. Given the relatively low calorie content of most vegetables and fruits, they can be consumed in large quantities - 4-5 servings per day if you eat one small vegetable or fruit per serving.
You should also pay attention to protein-rich foods. For lacto-ovo-vegetarians, it can be milk, cottage cheese, cheese and / or eggs. It would also be good to include soy products (such as tofu) in the menu, which are also important for vegans.
Protein-rich foods include nuts and seeds, which are also a good source of micronutrients (including zinc, iron) needed for human health. However, nuts are a high-calorie product (about 550-600 kcal per 100 g) and it is not recommended to use more than 30 grams per day.
At the top of a balanced diet are sweets and fats. Due to the high caloric content and sugar content, their amount should be limited, but since they contain many useful substances, it is not desirable to exclude them completely.
For fats, preference should be given to unrefined vegetable oils, extra virgin olive oil and a small amount of melted butter (for example 10 g per day). It is not necessary to exclude sweets from the diet - it is better to prefer dried fruits and bitter chocolate for cakes. They will bring you not only pleasure but also benefit.
Eat breakfast and eat right every day!
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