Nutritionists keep repeating that breakfast is the main meal of the day. It should be not only satisfying and tasty, but also balanced. It is believed that the ideal breakfast should include about 50% carbohydrates (mostly slow), 30-35% fat and up to 15% protein. A couple of hours after your first breakfast, you can have a snack with fresh fruit. And what kind of breakfasts will be useful for losing weight?
8 facts about the right breakfast
1. The calorie content of the first meal should be 400-600 kilocalories, or approximately 25-30% of the daily value.
2. The most useful foods in the morning are cereals (cereals, whole grain bread) and protein products (eggs, cottage cheese).
3. Fruit juice can also be consumed for breakfast, but not daily. The best combinations are oatmeal and apple juice, scrambled eggs and tomato juice, cottage cheese dish and orange juice.
4. Eggs for breakfast are preferable boiled or in the form of an omelet with vegetables. Scrambled eggs with sausage is the wrong breakfast, there is too much fat in this dish.
5. The healthiest breakfast cereals are oatmeal, buckwheat and millet. You can add some nuts or dried fruits to them.
6. Sandwiches can also be eaten for breakfast, but only if you replace the white loaf with whole grain bread, and the sausage with low fat cheese and fresh tomatoes.
7. Ready-to-eat breakfast cereals and boxed cereals contain too many fast carbs to keep your body feeling full.
8. 15-20 minutes before breakfast, on an empty stomach, it is recommended to drink a glass of water - this is good for digestion.
Healthy breakfast recipes
Fried eggs in bell pepper
Ingredients:
- 2 eggs;
- 1 large bell pepper;
- salt;
- vegetable oil;
- fresh herbs.
Preparation:
1. Wash the pepper, cut off 2 thin rings from it in the widest part. They need to be flat in order to cook evenly.
2. Place the rings in a greased skillet and lightly fry on both sides. Drive an egg into each ring, season with salt, cover and fry until tender over low heat.
3. Wash and cut the greens. Sprinkle on top of the finished scrambled eggs. Toast can be served with the fried eggs.
Curd charlotte
Ingredients:
- 800 g low-fat cottage cheese;
- 100 g of natural yogurt;
- 2 eggs;
- 2 apples;
- 1 tbsp. a spoonful of cornstarch;
- 1 tbsp. a spoonful of ground oat bran;
- sugar to taste;
- vanilla extract.
Preparation:
1. Stir all ingredients except apples, beat with a mixer until smooth. Place in a baking dish.
2. Wash the apples, peel, cut into small pieces and put on top of the curd mass. Sprinkle a little sugar.
3. Bake in the oven for an hour at 180 ° C. Sprinkle the finished casserole with almond leaves.
Millet porridge with pumpkin and raisins
Ingredients:
- 200 g millet;
- 300 g pumpkin pulp;
- 1 liter of milk;
- 50 g raisins or dried apricots;
- sugar to taste;
- a piece of butter;
- a pinch of salt.
Preparation:
1. Coarsely grate the pumpkin or cut into cubes. Rinse the millet. Grease the multicooker with a piece of butter. Put millet, pumpkin, washed raisins, sugar and salt in a bowl.
2. Cover with cold milk. Set the mode for 40 minutes. After the end of cooking, leave the porridge in the mode for 10 minutes.
