The secret of a healthy breakfast: nutritionists named the best food combinations

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Many nutritionists call breakfast “important fuel”, which helps to gain energy in the morning and for the whole day. They named a combination of foods that are ideal for the first meal.

“It is very important to eat a nutritious breakfast that will fuel your morning and set you up for success for the rest of the day,” says nutritionist Rimu Kleiner. “Try to include protein, fiber and some heart-healthy fats in your morning diet.” 

Certified nutritionists told which products and dishes for breakfast are the most useful, as well as what they are best combined with.

Oatmeal

“Oats are a high-fiber whole grain that contains iron, B vitamins, and complex carbohydrates, and beta-glucan fiber can help improve heart and digestive health,” said expert Sarah Schlichter.

To increase protein intake in oatmeal, she suggests cooking porridge with milk, adding a whole egg or egg whites, protein powder or Greek yogurt to it. Healthy fats can be increased with nut butters, nuts and seeds, including chia or flax seeds. Fruit or berries can increase the nutrient content even more. “Finally, cinnamon, ginger, nutmeg, vanilla, honey, brown sugar and turmeric are great flavor enhancers and health boosters,” Schlichter added.

Whole grains< /h2>

“Whole grains are a great choice for breakfast,” says expert Jinan Banna. At the same time, it is emphasized that we can talk about not only oatmeal. For breakfast, many nutritionists suggest eating whole grain bread. For example, combining it with scrambled eggs.

Greek Yogurt

“Greek yogurt is a good addition to breakfast because it contains protein and calcium that help maintain healthy of muscles and bones, as well as probiotics, “friendly” bacteria that contribute to healthy digestion,” nutritionists emphasize. It can be eaten separately from everything, or it can be combined with other products. For example, berries.

Berries and fruits

They contain healthy phytonutrients called anthocyanins, which help fight inflammation, lower blood pressure pressure and reduce the risk of heart disease. This was reported by expert Mackenzie Burgess.

“Tired of eating them alone? Try grinding it into a two-component chia seed jam, cutting into slices of toast with peanut butter or adding it to oatmeal at night,” advises the expert.

In addition, many nutritionists advise adding oranges to breakfast. According to experts, these citrus fruits contain fiber necessary for the body.