Many people don't think too much about what they eat. Yet a healthy and balanced diet plays a very important role in our lives and has a significant influence on our well-being and health.
You should pay particular attention to a healthy breakfast, because it is the basis for a successful day. That's why we're giving you 5 tips on how to make your breakfast balanced and tasty at the same time.
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Don't skip breakfast
In the morning, people are often stressed and short of time. Especially during the week, when you have to get to work, school or other appointments. Often breakfast consists of just a slice of toast or a croissant that you grab on the way out the door. This is not ideal. But it is even worse to skip breakfast altogether.
In the morning, the body is weakened because it uses about fifty percent of the basal metabolic rate calories during the night. That's why it needs a lot of carbohydrates, fiber and other nutrients in the morning.
It is a mistake to think that fasting in the morning makes you slim. In fact, the opposite is the case. If the body does not receive any nourishment in the morning, it lowers the basal metabolic rate, and you can eat less overall to maintain your weight. If the body is not given energy in the morning, you will also suffer from ravenous attacks during the course of the day and end up eating more overall.
In particular, carbohydrates are important in the morning to provide energy for the muscles and to help you feel fit and strong. The brain also needs nutrients to work well. Overall, breakfast boosts the metabolism and helps prevent various cardiovascular diseases.
Oatmeal for breakfast
Oats are an important food that should be a regular part of everyone's diet. The flakes are included in numerous foods, such as in bars, pastries and of course in muesli.
However, these products often contain a lot of sugar and fat. If you want to eat muesli for breakfast, you should always pay attention to the ingredients and quantities in ready-mixes. There are a number of mueslis that do not require added sugar.
You can also easily make muesli yourself. It's quick and cheap compared to buying it. Muesli basically consists of oats and milk. But there are lots of recipes and variations. You can add dried fruit, nuts and other ingredients as you like. Another option is to enjoy the flakes with yoghurt or quark.
You can also make overnight oats with milk, yoghurt and oats. Put the flakes in a glass or small bowl with milk and a little yoghurt or quark, mix everything together and put it in the fridge overnight.
This will cause the flakes to swell up, and you can enjoy a delicious breakfast porridge in the morning. This saves time and, with fresh fruit such as tangerines, strawberries or raspberries, it provides a good source of energy for the whole day.
Sometimes you want a hot breakfast
Many people feel like eating something warm in the morning. Especially during the cold season, a breakfast that warms from the inside is a good idea.
Porridge, which originally comes from Scotland, is very popular as a warm meal in the morning. There, the oat flakes are cooked with water to create a warm porridge.
Since the porridge usually tastes a bit bland with water, it is now usually cooked with milk. You can use cow's milk, but also plant-based milk, such as coconut or oat milk. The porridge is rich in vegan proteins, as the oats contain 13 grams of protein per hundred grams.
And this is how you make it:
Put the flakes and milk in a saucepan and bring to the boil. Then stir continuously until a porridge is formed. The consistency can be adjusted by adding more milk or more flakes as you like. Finally, refine the porridge with any toppings you like. The Scottish breakfast will keep you full for a long time and prevent you from feeling peckish thanks to the fiber it contains.
Don't eat too sweet a breakfast
As already mentioned above, you should always pay attention to the sugar content of food. Industrially processed products often contain a large amount of it. Even in products where you might not expect it.
For example, yoghurt is generally considered to be a healthy food, but if you look at the list of ingredients, some products contain fifteen grams of sugar or more per hundred grams!
Sugar is unhealthy for the body and can lead to weight gain in the long term. In addition, too much sugar during the day can lead to further food cravings, and you can quickly get caught in a vicious circle.
It's best to simply prepare your own breakfast. As an alternative to industrial sugar, you can also use honey or agave syrup. However, you shouldn't overdo it with these either. Fresh fruit is also perfect as a natural sweetener and the fruit also adds plenty of vitamins to your breakfast.
Add variety to your breakfast table
Breakfast is the most important meal of the day, as traditional Chinese medicine says. There are many ways to vary your breakfast and make it a real treat.
It's best to think about what you want to eat the next morning the night before and prepare your breakfast as well as possible. This will turn even the biggest breakfast grouch into a breakfast fan. It's always important to eat a balanced diet and to ensure a combination of protein, healthy fats, carbohydrates and vitamins.
