Breakfast is the most overlooked meal, but during the summer we can find fresh fruits to prepare a healthy breakfast. We should take advantage of breakfast to provide the body with an adequate intake of calories and nutrients, not just sugars.
The ideal breakfast is one that makes you feel good and that you like the most, but it should always be a healthy and balanced choice.
So, let’s see how to prepare breakfast in the right way? Here’re six quick and straightforward recipe ideas to start your day with a healthy, light and tasty breakfast.
1. Carbohydrates and Fibre for Breakfast
60-70 grams of wholemeal oat flakes with rice drink
30 grams of whey protein isolate
2 walnuts, coffee or tea without sugar
It is the ideal breakfast for those who are not used to eating early in the morning. Carbohydrates and fibre are supplied from oats and rice drink, there is also the protein part with whey proteins, and we find the vitamins and antioxidants of the fruit and nuts which are also rich in omega fatty acids -3.
2. Breakfast with Ricotta and Walnuts
1-2 slices of wholemeal bread with ricotta
coffee or tea without sugar
In this example of a dry and light breakfast, proteins are brought from ricotta, while whole wheat bread provides carbohydrates and fibre, and in the fruit, we find vitamins, antioxidants and soluble fibre.
It is an ideal breakfast for people who are not used to eating when they wake up.
3. Boiled Eggs and Wholemeal Bread
2 boiled eggs
1 slice of whole-wheat bread
extra virgin olive oil
Eggs are an excellent breakfast food for their remarkable protein content and the presence of the precious vitamin K2.
In this type of breakfast, the part of carbohydrates is covered by whole wheat bread and fruit where we also find antioxidants, vitamins and fibres; also, there are monounsaturated fats in the oil.
A breakfast very suitable for those with metabolic problems such as the diabetic subject as it slightly alters blood sugar levels.
4. Smoked Salmon or Tuna
1-2 slices of wholemeal bread
2 slices of smoked salmon or canned tuna (natural or in well-drained or rinsed extra virgin olive oil)
avocado spread on bread
1 fruit, coffee or tea without sugar
It is a very different breakfast than the “sweet” one we are used to. Bluefish provides protein and omega-3. Monounsaturated fatty acids are present in avocado and oil, whole wheat bread provides carbohydrates and fibre, while the fruit adds vitamins, antioxidants and an additional dose of fibre.
Again it is a protein breakfast with a modest impact on blood sugar.
5. Breakfast with Kefir yoghurt, Walnuts and Almonds
Walnuts and almonds
A more “traditional” breakfast thanks to the presence of a milk derivative such as kefir yoghurt which provides a good intake of protein but which is more accepted by those who love neither eggs nor fish.
Breakfast is completed with carbohydrates and wholemeal oat fibre, with antioxidants from dried fruit and fruit vitamins. Breakfast with yogurt and fresh fruit is a great idea when in a hurry and you don’t have time to prepare a full healthy breakfast.
However,kefir can represent a valid alternative to the usual milk coffee that many people take every morning.
6. Breakfast with Kefir yoghurt, Fresh fruit and Chia Seeds
A jar of plain white kefir yoghurt
1 fruit + half banana
a spoonful of chia seeds (put it in a bowl with 1/2 glass of water the night before.)
Preparing a healthy breakfast with kefir yogurt and fresh fruit is really simple.
Take a nice bowl for cereals and transfer the jar of natural kefir yogurt. You can also opt for Greek yoghurt if you prefer, or soy yoghurt.
Peel half a banana and cut it into slices. Peel and slice a kiwi too.
Arrange the fruit slices on the yoghurt.
Sprinkle everything with chia seeds or other oily seeds, precious for our health and if you like a teaspoon of acacia honey.
If you have time, you can accompany breakfast with a nice cup of lemon tea. Enjoy your fantastic breakfast!
What’s for breakfast today? Discover new ideas for a healthy balanced breakfast full of flavours to start the day in a good mood. Breakfast is perhaps the most important meal for the whole day. It’s a breakfast that the body is metabolically prepared to feed and repair thanks to the foods we provide it.
Therefore, we must take the opportunity of breakfast to provide an adequate body of adequate calories and nutrients and not just sugars as happens in the typical “pancakes & jam”.
To start the day in the best way and face the stress of the daily routine, in fact, the first meal in the morning is essential: to start with the right amount of calories, minerals and vitamins ensure our body the proper charge to arrive at lunchtime without fatigue.
One of the typical questions people ask themselves is better than a sweet and savory breakfast.
We could say in a more technical way that the choice is between a sumptuous breakfast of sugars or one with proteins and carbohydrate sources that have a less violent impact on blood sugar such as whole grains or fruit. Putting it on this level is evident that the sugary breakfast can destabilizes the blood sugar and consequently the production of insulin which, in the long run, causes a series of damages in our intervention.
DifferentHealthy Breakfast Ideas for different Lifestyles
The breakfast with an adequate protein intake becomes essential for those who play sports and for those who perform heavy work. This even about the greater sense of satiety that is assumed by taking proteins compared to simple sugars.
Choosing a nutritious breakfast every day is one of the cornerstones for your greeting. To live well and for a long time, however, this isn’t enough; all meals must be chosen correctly!
The ideal breakfast must be complete and provide the right amounts of protein, fat, carbohydrates and other substances such as vitamins and fibre.
Some Simple Rules for Not Wasting Morning Time
Homemade bread – Homemade cakes, biscuits and jams are healthier foods than snacks or packaged products rich in preservatives.
Avoid sugar-Often rich food has more sugar, pay attention to yoghurt and fruit juices, some of which might contain a high quantity of sucrose.
Drink water –Drink at least 500 cl of water early in the morning to cleanse the body as well hydrated.
Eat slowly – Chewing long and slowly keeps our excesses and appetite in check. Slowly and our weight is linked to some studies, carried out in different universities, which even give us a mini-roadmap of eating correctly. That is a bite every 30 seconds. Just enough, nutritionists warn, to reduce the sense of hunger and therefore not to gain weight.
Set up atime to eat –Do not eat too late during the morning, because it could increase the sense of hunger.Increase the feeling of satiety by ingesting many fibres (whole grains) and consuming whole wheat bread or legumes, which contain proteins that digest more slowly than carbohydrates.
Drink less coffe – If possible, limit coffee (it may slow down your metabolism) and avoid buffet breakfasts.
Do not skip breakfast – To avoid slowing down your metabolism, increasing hunger and then having digestive problems.
Ideas for a Healthy Breakfast
A dietetic breakfast is indicated when you want to eat foods with low calories and easy to digest, but above all when you have to follow particular food regimes in the presence of metabolic pathologies, reduce overweight or to improve your well-being. It’s important to remember that, even following a low-calorie diet, you should never give up breakfast.
The five useful foods for a dietary breakfast:
Grapefruit provides energy throughout the day, especially if combined with a handful of muesli or a slice of toasted bread.
Low-fat yoghurt lowers the fat content.
Whole grains make you feel full longer.
The banana isn’t very caloric and has a high satiety index.
Partially skimmed milk is a source of calcium and vitamin D.
Ideas for a Nutritious Breakfast
Eating a healthy and nutritious breakfast requires very little. And does not necessarily mean having to give up what more peace! First of all, it’s good to eat a bit of everything without unnecessary and excessive deprivation. It’s the best way to satisfy the palate and not easily fall into temptation. Then there are also greedy, but light foods such as lightly sugary jams, homemade hazelnut cream, rusks or light biscuits, not very caloric yoghurt, honey, whole grains, cereals, dark chocolate … Alternating foods are functional and allow you to eat in a balanced way.
10 Tricks that Work to Gain Valuable Time for Breakfast at Home
10 tricks to gain precious time in the morning to be able to have a healthy breakfast at home. Does this seem like an impossible undertaking? It is not. Follow these steps:
1– Write down a rough menu on what you would like to eat during the week. By alternating the ingredients according to the days, the body’s nutritional needs will be covered correctly, and breakfast will be more satisfying and less boring.
2 – Fill the refrigerator at the beginning of the week with the ingredients you will need. Having already an idea of what to prepare. You can also better organize your shopping and benefit as much as possible from the day before. For example, buy eggs for pancakes, kefir or Greek yoghurt, oat flakes for porridge or avocado to prepare an excellent avocado toast.
3- Prepare the ready-made table for the following morning, before going to bed or just having dinner. Think about what you want to eat so you can prepare everything in advance at your fingertips. Arrange the cups, spoons, honey, jams, bread, bagels in the centre of the table, cereals well. Also, ask your children for help!
4- Try going to bed early, take a shower and prepare the clothes you will wear the next day. In the morning, reset the alarm fifteen minutes before the normal time. This way, you will have enough time to prepare and have breakfast calmly.
5- Prepare the pancakes or crepes of the day before, then in the morning it will be enough to heat them 2 minutes in the microwave and they will be as if they were freshly made. Or let the children help you prepare a nice doughnut, maybe with whole wheat flour. Get inspiration for some breakfast dessert recipes.
6- Keep the dried fruit and cereals necessary to prepare bowls with Greek yoghurt on hand.
7- Clean and cut the fresh fruit in the evening and keep it in the refrigerator. Sprinkling it with lemon and closed in a glass jar.
8- Slice the whole wheat bread the night before and keep it tightly closed in an airtight box. The morning will be ready to be smeared with your favourite jam.
9- If you have the habit of having tea in the morning, you can prepare the day before. Then store it in the refrigerator. In the morning you can heat a cup, always in the microwave for 2-3 minutes.
10- If instead you drink coffee with milk in the morning, the night before, prepare the Moka, in the morning, you just have to turn on the gas. It will not be a perfect coffee, but it will be fine.