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What to eat for breakfast today. The principles of a truly healthy breakfast. Whole grain cereals

Being beautiful and slim is the dream of almost every woman. Many manage to achieve their goal with the help of very radical methods, but the retribution for this can be health problems or quickly returned hated kilograms. To achieve a significant and permanent effect, it is necessary to adhere to the rules of a healthy lifestyle, a healthy lifestyle. The main of his postulates is the right breakfast - the basis of the foundations of every day. If you do not know what is best to eat in the morning, then the information below will certainly be very useful for you.

Basic rules for a healthy lifestyle

So what is proper nutrition? Breakfast, lunch, dinner, regular snacks, following certain rules and choosing certain foods? In fact, this is almost a whole science, with many recommendations and postulates that must be followed. To begin with, let's define its basic rules, which will have to be adhered to on an ongoing basis. At first it will not be easy, but over time you will appreciate all the delights of this system.

You should start the morning with one glass of warm water, this will help you wake up the body and start all internal processes. The main meal, as a rule, should be within 30-60 minutes after waking up, this period of time is considered to be optimal. During the specified interval, you will have time to put yourself in order, do the necessary household chores or go in for sports.

Remember that it is strictly forbidden to neglect breakfast. If you do not eat right in the morning, then the metabolism in the body will slow down, and you simply will not have enough strength for all the necessary things during the day. Skipping breakfast, you doom yourself to a decrease in tone, the appearance of apathy, fatigue and irritability. After a while, you will start to overeat at lunch and dinner, there will be excess weight, skin and hair problems.

Many people deliberately refuse breakfast, referring to the lack of appetite after sleep. The reason for this phenomenon may be the wrong daily routine. So that the body has time to get hungry, you need to have dinner 3 hours before going to bed. Among other things, it is necessary to eat only fresh foods, you should not eat up what is left of the dishes of the past day.

What should be the first meal of the day

What should be the right breakfast? For the most part this harmonious combination several useful ingredients. It should be moderately high-calorie, that is, provide a proper boost of energy, but not provoke an increase in body fat. The first meal of the day should be based on complex carbohydrates. Periodically, it is recommended to add protein, fiber and vegetable fat. Remember that it is in the morning that you can afford occasional rewards (something sweet or extremely nutritious), this should be done no more than once a week. The most preferred breakfast food list is as follows:

Oatmeal or buckwheat.
Bran or muesli.
Lean poultry meat.
Eggs.
Kefir, milk, fermented baked milk and other similar variations.
Vegetable or olive oil.
Fresh fruits.
Natural coffee or tea without additives.

List of prohibited products

What to eat for breakfast, you know.

Now it's time to talk about the necessary restrictions. The list of bans includes products such as:

Sweets (including sweet cereals).
Curd.
Any sweets and pastries.
Anything fatty and smoked (like bacon).
Milk.

It is also very important to take into account the general state of health. So, with gastritis and high acidity, it is recommended to use fresh fruits, vegetables and other dishes prepared on their basis (for example, fresh juice) immediately after sleep with caution.

A proper breakfast in terms of calories should fit into an indicator equal to 500 units. In total, it is recommended to consume at least 1800 calories per day, but not more than 1800 calories. A minor meal should be within 150 units.

Classic oatmeal

There are various recipes for a healthy breakfast. The most classic option is oatmeal. If this dish causes you negative emotions from childhood, then try to cook it according to a special recipe. So, the flakes will need to be cooked over low heat in water for 7-10 minutes. Honey, natural low-fat yogurt and pieces of fruit can improve the taste of such a healthy product. Additional benefits of oatmeal in the morning include cleansing the intestines, improving the functioning of the digestive tract, and a beneficial effect on hair and nails. It is not necessary to eat only porridge with water, but sugar and milk should also be discarded. Dried fruits, honey, cinnamon can become their excellent substitutes.

Very tasty sandwich

Sandwich lovers will appreciate the right breakfast of whole grain bread and poultry meat. To prepare it, you will need the following ingredients:

Whole grain bread bun - 1 pc.
A little olive oil.
Processed cheese - 20 g.
Mushrooms (champignons) - 100 g.
Chicken fillet - 80 g.
Greens (to taste).

Mushrooms must be fried in a small amount of oil, and the fillet should be boiled. We divide the bun into two parts, spread the indicated amount of cheese, spread the filling, add fresh herbs or lettuce if desired. Halves of the buns can be eaten separately each, or can be combined into one appetizing and very healthy hamburger.

Both tasty and healthy

The right breakfast for weight loss can be very tasty. A real dessert dish, containing just over 400 calories, includes components such as:

Grainy cottage cheese of low fat content (up to 5 percent) - 150 g.
Raspberry - 200 g.
Banana - 100 g.
Honey - a teaspoon.

Using a blender, all the ingredients are mixed to a mousse state, a mass of homogeneous consistency, and poured into glasses. For decoration, you can use mint leaves or fresh berries.

What to eat for breakfast kids

Now you know what the term "proper breakfast" means, the menu of your morning reception food can be quite varied, tasty, but always equally useful. If you are not used to eating in the morning, then you can start retraining your body with the lightest meals that do not require long preparation. Fruits with dairy products is the best combination for beginners who follow the postulates of a healthy lifestyle. Ideally, you will need several components: a hearty banana, a light apple, a diet orange. You can eat them whole or slice them for a salad. As a dressing or morning drink, it is good to use natural, low-fat yogurt without dyes or additives.

meat variety

You can also cook meat for breakfast. However, this option is preferable for lunch or dinner. In general, such a dish will perfectly set you up for a hard day, give you strength for physical and mental activity. The main ingredient is lean meat, such as chicken, turkey, rabbit, beef or veal, but it is better to forget about pork. It can be stewed, boiled, baked in the oven or even fried with minimal oil. Steamed or fresh vegetables will help dilute the protein product.

Let's talk about drinks

A proper breakfast for weight loss necessarily includes a certain amount of liquid. It is recommended to give preference to:

Such a different breakfast

Each country has its own opinion about such a concept as "proper nutrition". Breakfast in Eastern countries begins when people go to dinner in Russia. It should be preceded by various activities, whether it be breathing exercises or hard physical labor. The first thing to do when you wake up is drink a glass of water and get to work! The morning portion of food served during the daytime is rather small and does not differ in assortment variety.

Let's talk about snacks

Proper breakfast, lunch and dinner are far from all meals of the day. Nowadays, nutritionists recommend sticking to the rule of eating little, but often. It is considered optimal to enjoy cooked meals at least 5 or 6 times in 24 hours. Snacks should begin no earlier than 120 minutes after the main meal, and their calorie content should not exceed 150 units. If you do not know what product to eat, then opt for a banana, a glass of fermented milk drink, a fresh vegetable, or a handful of nuts.

Proper nutrition, breakfast and second breakfast, will provide a charge of vivacity and strength for the whole day. Equally important is the second meal (second breakfast), consisting of a smaller portion. Its main tasks include:

Decrease in bile secretions.
Reducing the load on the pancreas.
Improvement of heart work.

Remember to eat right - and you can achieve amazing results. Within a few weeks, you will not only see a more slender and toned figure, but also save the result for a long time. You will be able to adjust your metabolism in the right way, improve your health, tidy up your skin, nails and hair. Compliance with the postulates of a healthy lifestyle will help strengthen the immune system, preserve youth and beauty. Start with proper nutrition in the morning, consolidate the result during the day, add sports, outdoor walks and hardening to the program.

Morning meal starts metabolic processes and provides the body with energy for productive activities. However, a huge number of people do not like to have breakfast: they either refuse breakfast altogether, or have breakfast through force. Some simply do not have time to have breakfast in the modern urban rhythm and are limited to a sip of coffee or tea before leaving the house.

Consider what role breakfast plays in a complete diet, what to eat for breakfast with proper nutrition and why it can't be completely abandoned.

An ancient proverb teaches: eat breakfast yourself, share lunch with a friend, leave dinner to the enemy. But why is it necessary to have breakfast, even if there is no appetite in the morning? The main reason is that the lack of nutrients at the beginning of the day has a negative impact on metabolic processes, performance and other important indicators. In principle, it is possible to make up for the energy deficit during the day, but it will not work to stabilize the metabolism without a full breakfast. It is this circumstance that explains the fact that the refusal of the morning meal does not contribute to weight loss, but rather, on the contrary.

The health benefits of breakfast are many:

Acceleration of metabolism (on average by 5%);
Carbohydrate and high-energy foods are better absorbed in the morning;
Breakfast helps maintain a stable weight and helps reduce appetite during the day;
Breakfast improves blood composition: in particular, it prevents platelets from sticking together, which reduces the risk of heart attacks and strokes;
The amount of harmful cholesterol compounds is reduced;
People who eat breakfast regularly are less likely to suffer from gallstones, diabetes, atherosclerosis, high blood pressure.

An early meal gives energy for the first half of the day, eliminates drowsiness and apathy, improves overall well-being and mood. People who eat in the morning have higher intellectual abilities, indicators of attention and concentration.

Consequences of skipping breakfast

Why don't you want to eat in the morning? Many people do not feel hungry at all in the morning, moreover, it seems to them that their stomach is full. During sleep, blood sugar levels drop, which explains the low energy levels in the morning, lethargy and tiredness. In addition, irrational nutrition, which is followed by a significant part of the population, does not contribute to a good rest.

By eating before bed, people do not give their body a proper rest, and at night the digestive tract continues to work. No wonder so many people don't feel hungry in the morning. In order for breakfast to be desirable and healthy, you first need to establish a rational diet. There is an opinion that if you do not eat in the morning, the body will use the energy accumulated at dinner. This is a pernicious delusion: excess energy is converted into body fat at night, so that by morning there is nothing left of it.

Scientists believe that the rejection of morning meals is the main cause of global obesity in civilized countries. People who constantly refuse breakfast, on average, gain weight by 3-5 kg annually: by the age of 35-50, many already have formed obesity and the problems associated with this disease.

Other possible consequences skipping breakfast:

Men who skip breakfast have a 25% higher risk of having a heart attack or dying from coronary disease;
Women who neglect their morning meal risk gaining 5-20 kg of excess weight by the age of 40;
Both sexes have an increased risk of developing gallstone disease;
Increases the likelihood of developing type II diabetes;
Decreased efficiency and ability to think logically.

Making a healthy breakfast is easy. But most people don’t have time for this in the morning, so they have to limit themselves to sandwiches instead of fruit salads and cereals. However, there is little benefit from coffee and sandwich breakfasts, as well as from some other products traditionally consumed in the morning.

Nutritionists do not recommend including the following foods in breakfast:

Bacon, sausages and sausages: all these products that are used to make sandwiches contain a large number of salt, nitrates and other chemicals. Experts advise people who are used to having a hearty breakfast to replace sausages with chicken or turkey.
Dry breakfasts. In addition to useful plant fiber, these products contain an excess amount of sugar. "Fast" carbohydrates will give only a short-term feeling of satiety: after a couple of hours you will want to eat again. It is better to replace breakfast cereals with full-fledged cereal products - for example, shift muesli with nuts and fruits and pour kefir over it.
Fritters and donuts. These products also contain an excess amount of fast carbohydrates, which is harmful to the figure and guarantees heaviness in the stomach.
Prepared yoghurts. Products that are given out in supermarkets as healthy yogurts contain a lot of all kinds of flavors, sweeteners, preservatives. Best Option- replace yogurt with kefir or home-made fermented milk products.
Cottage cheese is a healthy protein product in itself, but it is better to consume it in the afternoon.
Citrus. Eating oranges or tangerines on an empty stomach, you run the risk of provoking allergic reactions or gastritis.
Bananas. Excessive amounts of magnesium in the morning can disrupt the internal balance of the body.
Canned foods, smoked meats.
Sweets and tea with sugar.

People involved in physical labor require a high-calorie protein breakfast. Those engaged in intellectual activity are advised to eat a light breakfast rich in carbohydrates.

The main characteristics of a healthy breakfast

What to have for breakfast so that the morning meal brings the maximum benefit? Breakfast recipes with health benefits are extremely simple: dishes should contain easily digestible food containing trace elements and vitamins. Ideally, the number of calories consumed for breakfast should be 40% of daily ration. This is approximately 360-500 kcal. It is important not only the calorie content of breakfast, but also its compliance with the needs of your body.

Most healthy foods for breakfast:

Eggs - contain protein and a large number of other useful components;
Chicken meat is rich in easily digestible protein, which is satisfying and good for the figure;
Rye, bran bread or products made from whole grain flour;
Honey is a universal source of healthy carbohydrates, antiseptics and substances that help relieve fatigue and stress;
Cheese - protein and calcium in the perfect combination;
Kashi - "slow" carbohydrates that provide a full supply of energy for several hours;
Kefir;
Green tea.

People who are used to drinking coffee in the morning do not have to give up this drink, but it is definitely worth limiting its consumption to one cup (50-70 g).

A few more tips from nutritionists:

If you want breakfast to be a joy, not a burden, try to have dinner early and not eat up before bedtime. Then in the morning you will wake up with a slight feeling of hunger.
Get up for 15 minutes. earlier - during this time you can just have time to cook a healthy light breakfast.
It is better not to drink coffee before meals: this drink irritates the gastric mucosa and provokes gastritis.
Try to make breakfast a complete meal.

If you have never had breakfast at all and decided to start, it is better to do it gradually. Start with light snacks in the morning and gradually increase the amount of calories.

Types of breakfasts and their features

The main types of breakfast are carbohydrate and protein.

Carbohydrates for breakfast are best consumed in the form of cereals cooked in water. The most useful are dishes from buckwheat, oatmeal, rice. Another dish from the category of universal - muesli. You can add nuts, fruits, juices to muesli. Sweets and muffins also belong to carbohydrates, but eating them in the morning is bad for the figure. Carbohydrate breakfasts are preferred by knowledge workers. The food should be such, after which it will not pull you back to sleep. It has also been found that breakfast cereals contribute to stable weight.

A protein breakfast is needed, first of all, by those who are engaged in physical labor or move a lot during work, as well as athletes. There is no need to reinvent the wheel: eat a classic English breakfast - an omelette, which can be varied with ready-made chicken meat and vegetables. Carbohydrates in a small amount are also needed - add a serving of grain bread with a slice of cheese to the omelet.

Athlete breakfast

What should an athlete's breakfast be like? Athletes burn a huge amount of calories; at the same time they need amino acids for growth muscle mass and vitamins for the full functioning of all systems. Compiling a diet is the most important task for sports professionals and those involved in bodybuilding.

Skipping breakfast with increased energy costs is a big mistake. By forcing the body to starve, you eat more at lunch, which leads to digestive disorders and breaks the regime. It is difficult to keep fit when there is no clear diet.

A bodybuilder's breakfast should be dense and contain protein (cottage cheese, chicken meat) and cereals (cereals). As for sports nutritional supplements, their use should clearly correspond to energy costs. If an athlete-strongman expects intensive training, protein shakes(whey proteins) or gainers will only benefit. And if he has a day of rest, then it is better to get by with ordinary products.

Experienced athletes believe that people with different type physique, protein and carbohydrates should be combined appropriately during the first meal. Ectomorphs need to stick to a 50/50 ratio. Mesomorphs should consume 65% protein and 35% carbohydrates. Endomorphs should increase protein to 75% and cut carbs to 25%.

Human nutrition is the most important factor influencing health, well-being, mental and creative abilities. A properly composed diet prevents metabolic disorders, diseases of the digestive system, heart and blood vessels, and also maintains vitality, performance and good mood.

Proper breakfast is the basis of every day, because without morning meals it is impossible to get the necessary energy for the full functioning of the body. Often the right diet, and with it the process of weight loss, is usually associated with monotonous and not very appetizing dishes. But breakfast can be made varied, tasty, interesting, and at the same time nutritious and healthy, if you choose the right drinks and foods, and be able to cook them in an original way.

What to eat for breakfast

Breakfast is called the most important meal of the day. It is proper nutrition in the morning that saturates the brain with glucose, regulates the metabolic process in the body, and gives strength for the whole day.

If you don’t eat in the morning, then over time there will be a feeling of fatigue, apathy, irritability, the body will begin to demand uncollected calories during lunch and dinner. As a result: the appearance of extra pounds, the risk of strokes and heart attacks, the appearance of diabetes, a decrease in physical and mental activity.

Therefore, a full healthy breakfast should include foods that provide the body with vitamins, proteins, carbohydrates and fiber. At the same time, foods that are easily digestible by the body should be present in the diet - the total calorie content of breakfast should be no more than 40% of the total daily diet (from 350 to 520 kcal).

Breakfast should definitely include complex carbohydrates, supplemented with fiber, protein and vegetable fats.

It is preferable to eat the following foods at the first meal:

Eggs;
Tea or natural coffee;
Lean poultry meat;
Buckwheat or oatmeal;
Olive or vegetable oil;
Muesli or bran;
Fresh fruits.

But not every breakfast has health benefits. There is a list of foods that are not recommended for food in the morning:

Sweets (this includes sweet cereals);
Baking and baking (doughnuts, pancakes, pancakes, pies, etc.);
Fatty and smoked foods (sausages, sausages, bacon);
Dry breakfasts;
Curd mass and milk;
Citrus and bananas.

When choosing the right breakfast, you must also take into account the general condition of the human body. For example, with increased acidity or gastritis, you can not eat fresh fruits on an empty stomach or juices made from them.

The nutritional value and calorie content of breakfast and its options are selected individually: a light breakfast with carbohydrates should be eaten by people of mental labor, protein and high-calorie breakfast by those who are engaged in physical labor.

Breakfast with carbohydrates

The ideal option for a “carbohydrate” breakfast with proper nutrition is cereal cereals or muesli. The diet can be varied with nuts, fruits or natural juices.

What you can eat:

Oatmeal. The most useful and popular choice with proper nutrition. Dried fruits, nuts, bananas, fruits, berries from jam can be added to porridge.
Muesli. Muesli can be poured with low-fat yogurt or cream.
Oatmeal pancakes. Pancakes are made from oatmeal with the addition of frozen berries, honey, jam.
sandwiches: with cheese, vegetables, lean meat. Options: bread + cucumber + chicken fillet+ lettuce, bread + cheese + tomato, bread + tuna + cucumber.
Toast. Dip the bread into the beaten egg with milk, lightly fry in a pan.
Lavash with vegetables or fruits. The first option can be done with the addition of meat, the second one can be supplemented with cinnamon, honey or cheese.
Buckwheat porridge. This healthy and tasty product improves digestion, provides resistance to stress, and gives strength. Like oatmeal, buckwheat can be seasoned with fruits or nuts. For breakfast, you can cook other cereals (barley, barley, millet). The main condition is that porridge cannot be eaten with meat or fish. If the porridge is unsweetened, it is better to eat it with a vegetable salad.

You can eat meat for breakfast with proper nutrition, although it is better to leave this option for dinner and lunch. You only need to cook lean meat: turkey, chicken, veal, rabbit. It is better to eat meat products with fresh or steamed vegetables.

We have breakfast with proteins

For breakfast, proteins are needed by athletes and people engaged in hard physical labor. An excellent source of protein is the traditional English breakfast - eggs, meat and vegetables. But this combination is somewhat heavy, so we offer our options for a healthy "protein" breakfast.

What you can eat:

Eggs. The simplest and healthy recipe: boiled eggs with vegetable salad. You can also cook an omelette: with cheese, vegetables, croutons. From an omelette, you can make rolls in which to wrap vegetables or small pieces of chicken fillet.
Sandwiches. With scrambled eggs: fry the fried eggs in a pan, put it between two toasts. Can be eaten with vegetables or herbs. With cheese: Put cheese and white grapes on a whole grain bread.
Soft curd. A healthy breakfast option: sandwiches (mix cottage cheese with greens, spread on sandwiches), cottage cheese with dried fruits and honey, cottage cheese casserole.

Any of the proposed options can be supplemented and diversified by adding fruits, vegetables, honey, jam, berries.

Vitamins and fiber

We get fiber and vitamins from fresh fruits and vegetables, from which you can prepare an original and healthy breakfast:

Apples. Apples can be baked in the oven (microwave) with honey or a little sugar, cinnamon or muesli.
vegetable fritters. Dough pancakes that are heavy for the stomach in the morning can be replaced with zucchini, pumpkin, and carrot pancakes.
Fruit salad. It can be made with any seasonal fruit and topped with low-fat yogurt or honey. The salad is rich in vitamins, but they are unlikely to get enough, so it is better to eat it with porridge or toast.
Smoothies. This is a puree made in a blender from vegetables, fruits or berries. It can be diluted with yogurt or plain water if the puree is too thick.

A healthy breakfast can be varied with various fruit smoothies made on the basis of low-fat yogurt, fruits, oatmeal.

What to drink breakfast

On an empty stomach, about 30-60 minutes before a meal, you should drink a glass of warm water. During breakfast, preference should be given to:

Freshly squeezed juices (if there are no contraindications to use).
Green tea - removes toxins, improves metabolism.
Black weak tea.
Natural coffee without additives.

If a person is not used to eating in the morning, you need to accustom your body to breakfast, and starting with small portions and the lightest dishes. It is best to start with fruits, fruit salads and smoothies, gradually expanding the diet and adding portions.

As you can see, a healthy breakfast can be tasty and very varied, and in addition, provide the maximum energy boost for the whole day and keep you in good shape for physical and intellectual activity.

The principles of proper nutrition

So, what to eat for breakfast with proper nutrition? Foods that contain essential carbohydrates, proteins and fats in a harmless form. This does not include products containing sugar and white flour. The simple carbohydrates of which they are composed are deposited on the sides, abdomen and waist.

The best option is whole grain cereals or bread, which give a feeling of satiety for a long time. Eat fruits and vegetables as a source of vitamins and minerals.

Breakfast options with proper nutrition include four food groups:

Fruits and vegetables.

Dairy and sour-milk products;

Whole and crushed cereals: oatmeal, buckwheat, brown rice, millet, etc.;

Eggs and meat of chicken, turkey.

Fruits and vegetables allow you to keep intestinal motility in good shape, milk and products based on it compensate for the lack of calcium in the body, cereals contain a whole complex of vitamins and complex carbohydrates. They stay in the body for a long time and give a feeling of satiety for the whole day. Eggs and meat are a source of protein, which is a building block for building muscle.

What foods to choose for breakfast with proper nutrition? Depends on the type of activity. If you play sports before lunch, include in the morning menu protein products(poultry meat, fish, eggs). For office workers engaged in mental work, the best option would be a carbohydrate breakfast, which includes cereal products.

Do you like a classic English breakfast with scrambled eggs and sandwiches? Especially for you, we have prepared a more useful option. Unlike the previous variety, it does not hit the pancreas and liver.

1 egg
2 slices bran loaf
3 art. spoons of cottage cheese without sugar
1 teaspoon sea buckthorn jam
small sprig of cilantro
tomato circle

Boil the egg as you like (hard-boiled or soft-boiled), spread the loaf with cottage cheese. Top one of them with a tomato circle and cilantro, the second with jam.

The classic English breakfast is poor in ballast substances that are necessary for healthy bowel function, vitamins and minerals. To make up for their deficiency, simply replace butter on the curd mass, and instead of white bread, use Borodinsky or whole grain. Nutritionists recommend eating eggs no more than once a week. Instead of chicken, you can use quail, they have less cholesterol.

By the way, do not forget to familiarize yourself with ours for one.

Muesli with variations

You can't always vouch for the quality of store-bought products. Unlike them, a breakfast prepared with your own hands will charge you with energy and vivacity. To create a culinary masterpiece, you only need 20 minutes and a little patience. The most popular breakfast is oatmeal, supplemented with fruits and berries depending on the season. We gave three options: with plums, with pears and blueberries.

Muesli with plums and cherries

5 st. tablespoons of oatmeal
half a cup of plums and cherries
3 art. spoons of yogurt
honey on request
3 art. spoons of orange juice

Brew the flakes with boiling water, let it brew for 2 minutes. Stir in quartered plums and cherries. Fill with yogurt.

Muesli with pear

half a cup of kefir
2 tbsp. spoons of wheat flakes
3 art. tablespoons of oatmeal
half a pear
1 teaspoon honey

Mix kefir and honey until smooth. Sprinkle with pear slices and cereal. Mix well. Breakfast is ready!

Muesli with blueberries

half a glass of yogurt
4 tbsp. tablespoons of oatmeal
2 tbsp. spoons of wheat flakes
half a cup of blueberries or currants
1 st. sesame spoon

Add berries to oat and wheat flakes, fields with yogurt. Sprinkle sesame seeds on top.

Cottage cheese or fresh cheese with fruit

Cottage cheese breakfasts are served in the morning required amount calcium and protein. Do them if you want to strengthen your bones and teeth. Fresh cheese is also good for a morning meal. In composition, it is similar to the previous one. We give one recipe for each product.

cottage cheese recipe

125 g diet cottage cheese
250 g fruits and berries
3 art. spoons of rye flakes
2-3 tablespoons non-carbonated mineral water
1 st. honey spoon

Mix cottage cheese with non-carbonated mineral water. Blend until smooth, add pieces of fruit. Sprinkle with rye flakes, sweeten with honey if desired.

cheese recipe

1-2 cups of pineapple
curry

Dice pineapple, salt and pepper, mix with cheese.

Salads for breakfast

For a homemade snack, you can prepare light salads. Add a small slice of whole grain bread to them, and a full breakfast is ready.

cucumber mix

3-4 tbsp. spoons of germinated wheat
2 small cucumbers
1 carrot half a bell pepper
3 art. spoons of balsamic vinegar
3 art. tablespoons diet yogurt
honey, salt and pepper to taste

Cucumber and pepper cut into strips. Chop carrots. Mix ingredients for dressing. Mix cucumbers, carrots, peppers. Add the sprouts and drizzle them with the yoghurt sauce. Stir again and let steep for 20 minutes.

Salad with mozzarella

2 tomatoes
4 basil leaves
a few balls of mozzarella

Cut the tomatoes into circles, lay on a plate in a single layer. Place mozzarella slices on top and garnish with basil. Add salt and pepper to taste.

Sandwich with radish or carrot

If you really don’t feel like cooking, make healthy sandwiches. Fast and delicious!

radish recipe

1-2 slices black bread
2 tbsp. tablespoons soft cream cheese
4 fresh radishes
0.5 tablespoons of balsamic vinegar and lime juice in a 1:1 ratio
a few leaves of arugula or green tea

Stir in cream cheese, balsamic vinegar and lime juice. Spread bread slices with cheese mass. Cut the radishes into circles, put on bread, decorate with arugula on top.

carrot recipe

2 halves whole grain bread
1 carrot
soft cream cheese
1 st. a spoonful of raisins
1 teaspoon coriander
sprig of parsley and dill, optional

Chop carrots on a fine grater, salt. Spread cream cheese on bread and top with a mass of carrots, sprinkle coriander and finely chopped herbs on top. Close the lid with the second half of the bread.

Cereal porridge

Porridges on water or milk with the addition of fruits will cheer you up and energize you for the whole day. For one person, use no more than 80 g of dry cereal.

Apple-millet porridge with cranberries in the microwave

Millet is easy to digest and has less effect on blood sugar levels than other grains. It is a good source of magnesium, which affects the functioning of the heart, and is also useful for asthma and migraines. In addition, millet is an excellent source of iron and phosphorus, it speeds up metabolic processes in the body.

1 glass of water
1/3 cup millet
1 apple
1 handful of cranberries
1 st. a spoonful of maple syrup
1 pinch cinnamon and nutmeg
salt to taste

Before cooking millet, rinse it with warm water 5-6 times. Then the porridge will not be bitter. Pour the cereal with half a glass of water, sprinkle with salt and put in the microwave for 5 minutes at maximum power. The second time, add water and set for 2-3 minutes, mix and again in the oven for 2 minutes. The porridge is ready. Now cut the apples as you like, add to the main mass, fields with syrup and sprinkle with cranberries and cinnamon. Mix it up and you're ready for breakfast.

500 ml milk + water in equal proportions

salt and sugar to taste

Rub the pumpkin on a grater, throw it into the multicooker bowl. Sprinkle rice on top and fill with a mixture of water and milk. Put on the "milk porridge" mode. In 20-25 minutes your breakfast will be ready.

Try it instead of coffee green tea. It invigorates no less, saturates the body with antioxidants.

If you absolutely cannot live without morning coffee, drink no more than one cup, and be sure to take it with meals.

A glass of freshly squeezed juice (vegetable or fruit) is also good for a morning meal. You can arbitrarily make any vegetable or fruit combinations, your imagination is not limited by anything.

By the way, another type of healthy drink is a smoothie. For those who are on a diet, the site has.

Passes a huge number of working girls and women. For various reasons, among which two main ones: I don’t have time and I don’t want to.

« I do not want”, as a rule, is the result of too dense dinners, after which heaviness is felt in the stomach in the morning.
« I don't have time' is a frivolous excuse. Breakfast does not take much time and you just need to plan your morning to make it stand out. 15 minutes for breakfast is optimal. 10 minutes for food and 5 minutes for rest.

But, if you are concerned about your own health, it is important not just to have breakfast, it is important to have breakfast right.

Breakfast- the most important meal of the day, because it gives you the necessary boost of energy.

It is breakfast that increases concentration and performance for the next three to four hours of working time. In addition, its presence in your daily diet will help maintain normal weight.

A healthy breakfast is a combination of four components:

1. Dairy products(1 or 2 servings)
You can choose what you like: milk, cottage cheese, yogurt or cheese.

Dairy products are absorbed by the body better than milk. If you are concerned about the calorie content of the diet, then you can choose low-fat foods. But for breakfast - this is not an actual problem.
Dairy products will bring to your body vitamins A, B, D, calcium and proteins.

Calories (1 serving):
A glass of milk (semi-skimmed) (200 ml) - 93 Kcal;
Yogurt (2 jars) - 70 Kcal;
Cheese (low-fat, 1 slice) - 130 kcal.