European Breakfast Day 24.04 – 10 ideas for a healthy breakfast
Like a healthy day, only with a healthy breakfast! The first meal is not only a dose of energy. There are many reasons for eating it. A good start to the day will be guaranteed by a wholesome and healthy breakfast. If you are short of ideas on what you can prepare for it, look at our suggestions.
4 reasons to eat a healthy breakfast
A healthy breakfast gives you energy
Breakfast is the first meal after getting out of bed. It gives us the energy to function properly throughout the day. When we skip breakfast, the body does not have the energy and nutrients provided to fully carry out daily tasks.
Metabolism accelerator
Metabolism slows down often during the night, so we need a boost in the morning. A morning meal speeds up metabolism and provides energy and essential nutrients.
Breakfast helps you eat regularly
As is well known, regularity of meals is very important: it reduces snacking, helps build healthy eating habits, and is also involved in keeping glucose levels at the right level. That’s why a healthy breakfast is one of the basic meals. By not skipping it, we ensure regular eating and act positively on our health.
Reducing the risk of diseases
Skipping breakfast has been proven to increase the risk of cardiovascular disease, diabetes, and obesity, so for the sake of our health, we should eat it every day.[1]
What should a healthy breakfast consist of?
A healthy breakfast should provide about 25-30% of your daily kilocalorie needs. And what should it contain? That’s what you’ll learn in this paragraph. And if you want to learn more about how a balanced meal should be composed, read this article.
Sources of carbohydrates
Cereal products, such as cereal, wholemeal, or whole grain bread, in addition to carbohydrates, provide B vitamins, and minerals such as iron, manganese, magnesium, calcium, and zinc. They contain very important and helpful dietary fiber, which will also support the intestines and the regularity of bowel movements.
Protein products
Don’t forget about protein sources, especially when you opt for a protein-fat breakfast. Lean meats, eggs, legume pastes as well as fish, will be a good protein addition to your breakfast. These foods provide the body with essential vitamins and minerals and will give you strength every morning. If a healthy breakfast is a peri-workout meal, it is worthwhile for the protein provided to support our body during and after training. And you can find out what peri-workout meals should look like in this post.
Vegetables and fruits
There is no better source of vitamins than colorful vegetables and fruits! They contain a few kilocalories, but they keep our diet full. In addition, they contain dietary fiber, vitamins, and antioxidants. For this reason, the more vegetables in the diet, the better! According to the healthy eating plate, it is vegetables and fruits that should occupy half of our plate! Ideally, vegetables and fruits should be in different colors, because different vegetable colors contain different antioxidants, and each of them has a positive effect on our health.
Sources of fats
What fat supplement can we add to our healthy breakfast? We recommend: vegetable oils, seeds, and seeds, nuts, salmon, or mackerel. These products provide vitamins A and E, as well as valuable omega-3 and 6 fatty acids. Fats are needed in the diet, they dissolve vitamins, support brain function, and are natural antioxidants. Learn more about fats in this article.
5 ideas for a sweet breakfast
Looking for ideas for a healthy breakfast? We rush to help! Below we’re throwing in 5 sweet ideas because, after all, a sweet morning is an everyday occurrence for many of us! The dishes are from the Recipe Catalog from the Fitatu® app, and some of them may only be available in the Fitatu® Premium version.
5 ideas for a digestible breakfast
For those who leave sweets for dessert, we have prepared some suggestions for healthy dry breakfasts.
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Bibliography:
- Skipping Breakfast and the Risk of Cardiovascular Disease and Death: A Systematic Review of Prospective Cohort Studies in Primary Prevention Settings; Richard Ofori-Asenso; Alice J. Owen; Danny Liew; J. Cardiovasc. Dev. Dis. 2019, 6(3), 30;
- https://www.gov.pl/web/psse-brodnica/europejski-dzien-sniadania
- http://dobretluszcze.pl/zrodla-kwasow-omega-3/
- https://ncez.pzh.gov.pl/abc-zywienia/talerz-zdrowego-zywienia/