No time for breakfast in the morning? Big mistake! You should take a few minutes because a healthy breakfast is the best way to start the day! And that’s not all that complicated. We’ll tell you the best tips & recipes for a healthy breakfast!
“Eat like a king in the morning, like a king at lunchtime, and like a pauper in the evening” – this saying is prevalent. Even if you don’t have to be so precise about it, you should take the point about breakfast seriously. It doesn’t have to be your biggest meal, but once you think about it. Eating a croissant is better than nothing, but a healthy breakfast that gives you energy for the whole morning is different.
Here we tell you why a balanced breakfast is so important and which simple recipes you can use to start the day with a healthy meal.
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That’s Why A Healthy Breakfast Is So Important
Morning grouches are sure to ask themselves: Why is breakfast so important? Silke Restemeyer from the Society for Nutrition (DGE) explains why: “Overnight, the body’s energy stores are used up. The performance curve is at the bottom. To be fit and able to concentrate, the body must be supplied with new energy in food will.”
A healthy breakfast is needed for the performance curve to stay up for as long as possible and not drop again. For example, if you eat a croissant, the curve rises quickly but falls again a short time later. Because croissants are primarily simple carbohydrates and fat – they don’t keep you full for long. You’ll be hungry again in no time. If you grab a slice of wholemeal bread with cream cheese and tomatoes instead, your hunger will be satisfied for a long time. The performance curve stays up until late morning. You can concentrate and feel good. After that, it goes down, and you should bring it back up with lunch.
So a croissant is not recommended. But what does a healthy breakfast look like? There are various options from sweet to savoury, with bread or muesli, vegetarian or meat. It mustn’t be too high in fat and calories. “A healthy breakfast should make up one-third of the daily calorie requirement,” says Silke Restemeyer. That’s a good 400 to 600 kcal. To get some extra vitamins in the morning, it is good to eat fruit and vegetables.
Tip: Aren’t you hungry in the morning? Then drink at least one glass of milk or juice and pack a healthy breakfast for later.
Also Read: Healthy Eating: You Are What You Eat!
Healthy Breakfast With Bread
For most people, bread is an integral part of breakfast. It’s quick. You can take it anywhere and add sweet or savoury toppings according to your taste. If you want to do something good for your body, leave toast and white bread in the shop and grab whole grain bread. It contains more vitamins and minerals and a lot of dietary fibre that keeps you full for a long time.
If you like it sweet in the morning, you shouldn’t take out the chocolate cream every day for a healthy breakfast or just spread it on a slice of bread. Otherwise, choose cream cheese with a bit of jam or honey.
If you prefer cheese or sausage in the morning, pay attention to the fat content. Salami, liverwurst or camembert contain plenty of fat and cholesterol. Choose naturally low-fat alternatives such as Harz cheese, cream cheese, boiled ham or poultry sausage.
Healthy Breakfast With Muesli
If you don’t feel like bread in the morning, you usually grab muesli. There are significant differences here too. It is better to leave ready mixes in the store. They often contain large amounts of sugar and fat. It’s healthier if you mix your muesli. Take oatmeal, a few nuts or dried fruit and fresh fruit such as apples or berries. You can add milk or yoghurt over the muesli as you like.
Healthy Breakfast For Kids
The portions are smaller, but a healthy breakfast for kids should look the same as an adult’s. Since the little ones are often tired in the morning and not very hungry, you should prepare the food nicely. For example, cut the apple into wedges and make a face. Spread the bread with cream cheese and paint a smiling mouth with honey.
Many children love sweets – even in the morning. Cornflakes and nut nougat cream should not be banned entirely from the menu, but they should not be on the table every day. Agree on one or two days when cornflakes are allowed in the bowl instead of oatmeal.
Healthy Breakfast That Keeps You Full For Longer
The perfect breakfast fills you up for a long time – ideally until lunch. High-fibre foods such as oatmeal, nuts, whole grain bread, vegetables and fruit are ideal. If you combine it with protein-rich foods such as quark or cheese, you are guaranteed not to be hungry. For example, try muesli with fruit and yoghurt, wholemeal bread with cheese and vegetables.
Healthy Low-Carb Breakfast
If you eat as few carbohydrates as possible, then bread and muesli don’t stand a chance with you in the morning. To have a healthy breakfast without too much fat, you should eat more vegetables and lean dairy products and eggs, sausage and cheese—a protein omelette with lots of vegetables, for example, or tomato and mozzarella.
Low-Calorie Healthy Breakfast For Weight Loss
If you want to lose a little weight, you should watch out for calories at breakfast. Prefers low-calorie ingredients such as turkey slices, Harz cheese or reduced-fat cream cheese. Muesli is also light. Don’t use as much oatmeal, don’t use dried fruit and only use a small portion of chopped nuts. Then you have a healthy breakfast that doesn’t strain your calorie account but, at the same time, fills you up for a long time.
Healthy Breakfast For The Office
Breakfast recipes are so quick and easy that you can make everything in the office except hot dishes. If you have a refrigerator there, you can store cream cheese, yoghurt, cold cuts, vegetables and fruit well and only chop the ingredients quickly.
Also Read: 10 Rules For Healthy & Balanced Diet