Rules of healthy breakfast: what to eat, when and why

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Every day should start with nutritious food, so breakfast should be given attention, even if there is little time left. It is better to neglect something else. However, not everyone knows that there are certain rules for eating in the morning that will help you not harm your health and stay energetic throughout the day.

Why breakfast is important

According to nutritionists, about 25-30% of calories from the daily norm should be for breakfast. This, one might say, is the fuel with which we recharge at the beginning of the day.

What is the best time to have breakfast

Here, of course, everything depends on the schedule and mode day It is ideal to get into the habit of having breakfast about 20 minutes after waking up, having recharged before that. It is difficult for many to eat in the morning, but it is necessary to fight with it. After two weeks, the body will get used to it and will itself ask for morning “refueling”.

Five healthy products for breakfast

• Porridge on water or milk , but without sugar. Optimal options are buckwheat, oatmeal, pearl barley, millet groats. Cereals contain substances useful for health, which saturate the body quickly and for a long time.
• Eggs and dishes made from them – for example, an omelet or an omelette. Rich in protein, vitamins and minerals.
• Muesli. It is best to prepare your own product – bake oatmeal in the oven, add dried fruits, candied fruits, nuts, and maybe a little honey to them. Store-bought ones should be treated with caution, as they often contain a lot of sugar.
• Whole grain bread. With such a base, you can even not refuse to eat sandwiches, for example, with cheese or red low-salt fish – only without mayonnaise and other sauces.
• Dairy products. Contains many nutrients.