Breakfast has become more and more important in recent years. More and more people are attaching importance to what they eat in the morning! And this is also very important because scientists agree: breakfast is the most important meal of the day. And that's how it should be treated.
Many people also think about how many calories they consume, especially at the first meal of the day. In this blog post, we will give you a few tips on how to prepare a low-calorie and healthy breakfast.
Discover a low-calorie breakfast from Verival
How many calories are healthy for the body?
There is no single formula for calculating your daily calorie requirement. This number always depends on your lifestyle. If you do a lot of exercise, you will need more calories than someone who does not do a lot of exercise.
If you want to lose weight, there are a few helpful tips. Men up to the age of 50 should consume around 2000 calories, and women around 1800 calories. In very simple terms, to lose weight, you just need to consume fewer calories than you need.
So if you do a lot of exercise, you can eat more – and you should! That's because your body needs the necessary energy to function properly. Above all, it needs carbohydrates, healthy fats and protein!
Calories and BMI – what is your ideal BMI?
There is always a lot of discussion about BMI. But what is BMI and what does it really tell us?
The BMI or body mass index is a figure that calculates a person's weight in relation to their height. Using a simple equation, it shows whether someone is considered to be overweight, underweight or of a healthy weight. You can easily calculate your BMI here.
To interpret the calculated BMI, gender and age are often included. The lower and upper limits of normal weight are often set higher for men than for women because they generally have slightly more muscle mass.
With a BMI between 18.5 and 25, you are officially considered to have a normal weight. If the value is below this, you are considered to be underweight; if it is above this, you are considered to be overweight. People with a BMI over 30 are classified as obese according to various degrees of severity.
What low-calorie breakfast options are there?
When it comes to breakfast, there are no limits to what you can eat. You can let your imagination run wild. However, to help you put together a small guide to a healthy and low-calorie breakfast, we have put together a few ideas for you here.
Muesli is probably the best-known breakfast option. It is available in a wide variety of colors and flavors. It's always delicious! Whether you eat it with yogurt, milk, or a milk alternative, with the right ingredients, it's a perfect way to start the day.
Just make sure you don't consume too much added sugar. Why not try our delicious Bircher muesli, with no added sugar and only healthy ingredients, based on the original Bircher muesli recipe! 100 grams of Bircher muesli contains just 373 calories.
Discover the low-calorie Verival Bircher muesli
With overnight oats, you can also start the day healthily and with few calories. This type of breakfast is particularly suitable for late risers. Simply soak fresh oats in water, milk or a milk alternative such as almond milk in the fridge the night before.
The next day, the overnight oats are basically ready to eat – we recommend adding fresh fruit as a topping! If you make the overnight oats with our delicious blueberry-apple porridge, you will consume 369 calories per 100 grams.
Here you will find our favorite recipe for gluten-free overnight oats:
You can also score points in the morning with smoothie bowls. Not only are they delicious, they are also extremely healthy! With oats and chia seeds as a base, you can't go wrong. Chia seeds contain a lot of nutrients and healthy fats. Frozen fruit also goes very well with chia and oats – so you can enjoy your breakfast extra creamy. You can also add fresh fruit, nuts and seeds as toppings.
The Verival solution is our porridge smoothie bowls. The Verival strawberry raspberry porridge smoothie bowl has 359 calories per 100 grams and is packed with healthy ingredients to sweeten your day!
Porridge is the perfect low-calorie breakfast
Last but not least, we would like to introduce you to our all-time favorite: porridge! Porridge is probably the healthiest breakfast you can prepare. In each of its forms, it is delicious and extremely nutritious. The basis of porridge is oatmeal, which is considered THE regional superfood! But why is oats so healthy?
Oats are high in fiber and keep you full for a long time. They also lower your cholesterol level and prevent cardiovascular diseases. Oats are also good for digestion. Oats keep your blood sugar level constant and are therefore also good for type 2 diabetes. Who would have thought that these miracle flakes have so much to offer?
Oats are also full of minerals and vitamins. Precisely because they can be prepared in so many different ways, they are so popular. Even if that wasn't always the case, in recent years porridge has worked its way to the top of the breakfast menu. The feeling of satiety that you get from oats also helps you lose weight indirectly! This way, you consume fewer calories and avoid food cravings.
100 grams of oat porridge contains about 370 calories. But these 370 calories will keep you full for a very long time! So the perfect morning starts with porridge – to help you get inspired, we have a delicious recipe for you:
Porridge is the perfect low-calorie breakfast
5 tips for cutting calories at breakfast time
1. Less is more!
The simplest tip of all: eat a little less! Studies have often shown that less food often tastes more. Our tip: prepare your breakfast in larger bowls or plates. This tricks your brain into thinking that your normal portion is larger. You will feel fuller faster.
2. Pay attention to the ingredients
Especially in the supermarket, you often forget that sugar is hidden in ready-made products. When shopping, pay attention to what you are putting into your body. Try to avoid added sugars and check the calorie information on the packaging!
3. Fresh is always a winner
Fresh fruit and vegetables are always a winner! So you should make sure that you put fresh food on your plate or in your bowl for breakfast. In Austria, too, fresh fruit is available all year round (or at least regionally stored fruit). Because: buying regionally means buying healthy. We stay true to this basic rule and only use regional food in our products.
4. Drink, drink, drink
A general tip when it comes to your diet: drink a lot! When you consume large amounts of fiber, you also need the right amount of fluids in your body. Fluids are therefore very important for you! An adult should therefore drink at least 2.5 liters of water per day. Stay hydrated, stay healthy!
5. Warm breakfast for the perfect start to the day
We have been preaching it for a long time: a warm breakfast is the key to success! This was already known in traditional Chinese medicine. But why is a warm breakfast so healthy?
By eating warm food, you are protecting your body! It needs less energy – the food is already warm and your body doesn't have to warm it up. This way you save valuable energy in the morning, which you can then use better.
Our Verival Porridge makes it easy to get the day off to a good start. A warm, healthy breakfast is guaranteed with porridge. And as we at Verival know, a healthy breakfast is the perfect way to start the day!
