Breakfast is the most important meal.
Daily breakfast is an important habit for maintaining good health. By skipping your first meal of the day, we increase the chances of developing obesity, diabetes, or even a heart attack.
Of course, an important set of dishes for breakfast. People who eat whole grain cereals every morning almost immediately feel their health benefits.
Benefit for health
People who eat breakfast every day are one third less likely to be obese than those who skip a morning meal. In addition, they are half as likely to have problems with high blood sugar, which leads to diabetes, and cholesterol, which is a known risk factor for heart disease. Eating in the morning can help stabilize blood sugar and regulate appetite. People who eat breakfast overeat less during the rest of the day.
Breakfast can be a very good source of vitamins.
Obviously, traditional fast food contains too much fat and high-calorie, but toasts, cereals and especially muesli bring undoubted benefit.
Breakfast every morning
Morning meals should include protein and unsaturated fats, especially omega-3s found in flax and soybean seeds, oatmeal, and some types of nuts and seeds.
Breakfast is an important component of your day, but this does not mean that the process of making breakfast should be time-consuming and time-consuming. Just try to eat natural foods. Whole grain bread, yogurt and fruits – that’s all you need to start the day with pleasure and benefit for the body. If you don’t have much time, just add nuts and fruits to the yogurt. Give preference to cereals. Choose a cereal variety that is low in fat and high in fiber. You can add pieces of fruit to the porridge to improve the taste.
Breakfast should be 25% of the daily intake of nutrients.
Ideally, the amount of food in one go should be one that fits in your palms.
A good breakfast is a portion of oatmeal. You can supplement the porridge with fruits, it can be an apple or any other fruit to your taste. For those who do not have time to cook porridge, there is an alternative – granola, filled with soy milk or yogurt.
How to eat balanced
A balanced vegetarian diet is based on cereals, cereals and legumes, rich in fiber and vegetable protein. It is best to combine them together, using at the same time different cereals and legumes (for example, rice and beans). 3-4 servings of cereals, cereals and legumes should be consumed daily. For one serving, for example, take half a cup of oatmeal porridge, 50 g of durum wheat pasta or 1 piece of whole grain bread.
The second stronghold of a vegetarian diet is vegetables and fruits. Given the fairly low calorie content of most vegetables and fruits, they can be consumed in large quantities – 4-5 servings per day, if you take one small vegetable or fruit per serving.
You should also pay attention to protein-rich foods. For lacto-ovo-vegetarians and lacto-vegetarians it can be milk, cottage cheese, cheese and / or eggs. It would also be nice to include soy products (such as tofu) in the menu, which are also relevant for vegans. Protein-rich foods include nuts and seeds, which are also a good source of trace elements (including zinc, iron), which are necessary for human health. However, nuts are a high-calorie product (about 550-600 kcal per 100 g), and it is not recommended to use them more than 30 grams per day if you do not want to get better.
At the top of a balanced diet are sweets and fats. Due to the high calorie content and sugar content, their quantity should be limited, but since they contain a lot of useful substances, it is undesirable to exclude them completely. As fats, preference should be given to unrefined vegetable oils, extra virgin olive oil and a small amount of melted butter (for example, 10 g per day). Sweets do not need to be excluded from the diet – it is better to prefer dried fruits and dark chocolate to cakes and sweets. They will bring you not only pleasure, but also benefit.
Have breakfast and eat right every day!