Nutritionists named the most useful products for breakfast

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Breakfast is a hot topic among nutritionists and experts in the field Health Care. While some say that you should eat breakfast only if you really want to eat, others are sure that it is an important “fuel” for the body after a night's rest.

“In the morning, your energy reserves are depleted by 80% compared to from the night Without food, the body begins to save energy and burn fewer calories, which slows down the metabolism,” said Megan Sedivi, MD.

“It is very important that breakfast is nutritious. Try to include protein, fiber and plenty of healthy fats in it. Such a combination will allow you to feel full longer and stay active throughout the day,” added Rima Kleiner, Master of Medicine. According to experts, several types of products are best suited for breakfast.

Oatmeal

Oatmeal contains a large amount of fiber, iron, B vitamins and complex carbohydrates, which have a beneficial effect on heart health and digestion. To increase the protein content, porridge can be cooked in milk, and protein powder or Greek yogurt can be added to it. You can increase the amount of healthy fats with nut butter, nuts, chia seeds or flax. Fruit also increases the nutritional value of a meal, along with honey, cinnamon, turmeric or ginger.

Greek yogurt

Greek yogurt is a great addition to breakfast because it contains protein and calcium, which help maintain muscle and bone health, as well as probiotics, which are beneficial bacteria that promote healthy digestion, explained Sedivy.

Berry

Berries are rich in beneficial phytonutrients – anthocyanins, which help fight inflammation, lower blood pressure and the risk of heart disease, said Nutritionist Mackenzie Burgess. The specialist advised to include them in breakfast both whole and in the form of jam.

Orange

“On average, one California Cara Cara orange contains 3 grams of dietary fiber , which can help you stay full longer, increase the level of good cholesterol in the blood and reduce the risk of heart disease, stroke, obesity and even type 2 diabetes,” said nutrition expert Frances Largeman. She explained that oranges also saturate cells with moisture and contain potassium, which is essential for muscle health and maintaining water balance in the body.

Eggs

Eggs are one of the healthiest breakfast foods, says Megan Bird, MD. They are rich not only in protein, but also in vitamin D. In addition, eggs are one of the best sources of choline, which is necessary for proper metabolism.