Need to eat a healthy breakfast?
Whether you need to eat breakfast is a matter of controversy at the individual level. Those who are used to coping without will vote for skipping, and those who eat breakfast, in turn, could not even imagine coping without.
Eating breakfast in studies in children and young adults seems to improve the performance of various tasks that require attention, concentration, and memory immediately after breakfast and later in the morning compared to those who missed breakfast, which is also a clear benefit for the clerical office worker.
From the point of view of weight loss studies, one may not be better than the other, but from a weight management point of view (not just for weight loss, but its often more difficult, life-sustaining part), eating a decent breakfast seems more beneficial, and on average
For most, the benefits of a well-composed breakfast are in controlling hunger and better concentration in the morning work, choosing a healthy lunch, and also curbing evening eating.
When you don’t get too hungry at the lunch table, it’s easier to choose a healthier, lighter lunch. Focusing calories on the day instead of the evening is smoother when you eat enough and varied from breakfast onwards.
It is also rare to think about the role of a well-composed breakfast as “one of the main meals of the day” for the healthiness of the overall diet. Among other things, a well-prepared breakfast is rich in fiber, which Finns get on average from their diet and vegetables, fruits, and berries when you remember to routinely eat something fresh with yogurt, porridge, or bread. If today’s “vegetable collection” is not started already morning snacks, can easily become a useful daily target of half a kilo a problem.
No taste, no time
If breakfast does not immediately awaken the taste, or you simply do not have time to eat at home, you can well eat it only at work or study. Breakfasts throughout the week can be taken to the workplace in advance, where yoghurts, porridges, fruit and muesli are well preserved.
There is also no obligation to eat breakfast immediately after waking up, but within a couple of hours is enough, in which case it supports the control of hunger and the emphasis on eating during the day. You can also try to eat breakfast in different ways, such as even drinking it in a varied smoothie. As a liquid, the ability of smoothies to produce satiety may be slightly weaker than that of a chewable breakfast, but the composition of smoothies can help a lot in saturation. Be sure to add sources of protein and fiber to the smoothie along with vegetables, fruits and berries, as well as sources of good fats such as yogurt or curd and nuts, oatmeal and bran.
Such is a good breakfast
- A rich, varied meal – one of the main meals of the day.
- Breakfast should include a high-fiber source of carbohydrates, such as wholemeal bread, porridge, unsweetened muesli, oatmeal, bran. A suitable dose would be, for example, 2 pieces of bread, 3 dl of porridge, or 0.5-1 dl of muesli or oatmeal.
- A decent source of protein such as curd, cottage cheese, yogurt, egg, fish, tofu, milk, soy drink. A suitable dose would be, for example, a jar of curd, curd yogurt or unflavoured yogurt, one dl of cottage cheese, one egg, and a couple of slices of cheese, or a couple of dl of milk or soy drink in a porridge soup. In addition, you can use nuts and seeds with porridge or yogurt or with bread.
- At least one serving of vegetables, fruits, or berries, for example, 1-2 dl of vegetables or berries, one medium fruit such as orange, or a couple of kiwis. The fruit can sometimes be replaced with whole juice, but not continuously, as the juice produces a lot of sugar, but no chewing fiber that promotes fiber and satiety at all.
- Healthy Breakfast can also gladly contain good sources of fat, such as 60% margarine, oil, avocado, hummus or tahini on bread or seeds, almonds and nuts. The above are also good sources of vegetable protein, fiber and many minerals.