One problem most people share is eating too little breakfast or not eating it at all. Breakfast is the most important meal of the day: it is a necessary fuel for your body and brain. Nutritious breakfast helps boost your metabolism, reduce cravings, and maintain a healthy weight.
Here are some ideas for you to develop good breakfast habits according to your weight and health, so you can be and feel healthier.
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1. Never skip breakfast. Starting the morning with breakfast will increase your metabolism. People who regularly skip breakfast are at higher risk for certain health problems.
2. Eat breakfast within an hour of getting up. The morning meal helps keep blood sugar levels stable throughout the day.
3. If you are not used to eating in the morning and you feel that you are not hungry or you think that you do not have time to do it, just keep it simpleEat a quick and easy meal (for example, yogurt with fruit, nuts, and seeds, or instant cereal with your favorite healthy toppings). Soon you will get used to eating in the morning.
Four. First thing in the morning, drink some water, not too cold, close to room temperature or warmer. A glass or two of water in the morning on an empty stomach is a good start for your digestive system. You can add some fresh lemon juice – not only does it add flavor to the water, lemon also provides vitamin C and helps cleanse toxins from your body.
5. Start your morning with healthy food. Avoid highly processed packaged foods. The essential ingredients of a healthy breakfast are whole grains, lean proteins, low-fat dairy, fruits and/or vegetables. Keep saturated fat, sodium, and added sugars to a minimum. Some good foods for breakfast are whole grain bread, whole grain cereal, plain yogurt, fruit, hard-boiled egg, and oatmeal.
6. Think about the morning meal in advance. Some of the breakfast foods can be made the night before (like chopped fresh fruit salad or soaked whole grains that only need to be heated in the morning).
7. Choose protein for breakfast. Protein takes longer to digest, which means you’ll be less likely to crave a mid-morning snack. Including lean protein and fiber in your morning meal, such as unsweetened whole grain cereal mixed with plain low-fat (unsweetened) yogurt and topped with fresh fruit, would be a healthy choice for a morning meal. Good sources of protein also include eggs, lean meat and fish, and nuts.
8. Have something hot for breakfast. If you go for cold food, have at least one hot drink like tea or coffee. Just keep in mind that drink may only be one part of your breakfast; having just one drink is not enough for a morning meal. Warm food (including liquids) helps your digestive system work properly. If you drink coffee in the morning, make it at home, this way you can control the amount of sugar (and other high-calorie additives) that are added to it. If you buy your coffee at a coffee shop, make sure you get a low calorie one, or just plain black.
9. Look for different food options for breakfast– Try not to eat the same foods every morning many days in a row, or at least replace part of your morning meal with new foods from time to time. Eating the same foods every day can not only make it more difficult to lose weight, but it can also cause some health problems. No food has all the nutrients we need in optimal amounts, so we need a variety of foods to get enough of each nutrient.
10. Take your time eating your morning meal – try not to eat while running instead – sit back and relax. It is very important not to gobble it all up, but to have time to chew the food. If you focus on carefully chewing each bite of food, you’ll end up eating less until you start to feel full. Also, chewing well helps improve your digestion.