Breakfast is the first and most important meal of the day, and therefore requires due attention. At the same time, many make dietary mistakes, believing that they eat breakfast correctly. Below are typical mistakes and recommendations.
Instructions
Step 1
No breakfast at all
Leaving the house in the morning without having breakfast is a huge mistake and harm to your stomach. If you don't have time for breakfast, eat at least a banana and take something with you to the office.
Step 2
Ready muesli
Ready-made muesli are richer in nutrients than cornflakes. However, when consuming ready-made mixtures, pay attention to the food and calorie content. Usually, ready-made muesli contains a lot of sugar. Compare products from different manufacturers, the main product should be oatmeal, which is complemented by a small amount of nuts or fruits.
Step 3
Nuts and dried fruits
Making your own muesli can make your breakfast super nutritious. A handful of nuts, sunflower seeds and raisins are enough calories. In 100 g of hazelnuts, for example, 644 kcal.
Tip: Chop the nuts finely. This gives the impression that there are more nuts than there really are.
Step 4
Serving size
Compared to corn flakes, oat flakes are much smaller. This leads to the following dietary mistake: more oatmeal is put on the plate, since they are not as bulky as compared to corn.
On average, 3 to 5 tablespoons of oatmeal is enough for breakfast. Complete your breakfast with a serving of natural yogurt, an apple or fresh berries, and a couple of nuts.
Step 5
Underestimating Hidden Fats
They often have breakfast with a sausage or cheese sandwich. This breakfast has a huge amount of calories. If you do not pay attention to this, you can get into a diet ambush.
Most types of sausage and cheese are small calorie bombs. For example, in a slice of Emmental cheese there are 113 kcal, in a slice of salami - about 100 kcal. If you add bread and butter to this, you ate a good 400 kcal.
Swap the oil for tomato paste, mustard, or low-calorie cheese, and the fatty sausage for a slice of turkey.
Step 6
Wholemeal bread instead of white bread
Do you like white bread and rolls? This is another dietary mistake you make in the morning. Although white bread and wholemeal bread have the same calorie count, the latter is absorbed more slowly and you stay full longer.
Step 7
The juice
In the morning a glass of juice: "Why not!" But do not forget that these are additional calories: there are about 100 kcal in a 200 ml glass of juice. Consider extra calories. This also applies to sweet tea and coffee!
