Being healthy is not so easy... 5 healthy breakfast ideas

Breakfast is the most important meal throughout the day, as it provides the body with the energy necessary to practice various daily tasks. It's also the first meal you eat after a long sleep break. Whether you're physically or mentally active, or even doing strenuous household chores, you all need energy to perform these tasks. The body needs essential nutrients such as healthy carbohydrates that provide the body with energy. Also fats and fibers that help to feel full and full, while protein helps to build and maintain muscle.

If you are one of those who do not feel hungry as soon as you wake up, no problem, there is no specific time to start eating breakfast. The important thing is to eat a healthy breakfast, even if it is in limited quantities. The problem lies in the number of calories contained in breakfast food, which may reach 500 calories, as well as the large sugar levels found in many modern breakfast alternatives. Some of these alternatives cause weight gain and low energy. For example, breakfast cereals, many people think they are a healthy alternative, but they contain a lot of sugars and harmful preservatives, and eating too much puts you at risk of obesity and diabetes. Pastries that many people eat accompanied by tea or coffee are bombs of sugar, fat and harmful carbohydrates. As well as processed meats and fried, most of them expose you to indigestion and obesity as well as clogged arteries over time. All of them are foods that contribute to your feeling of temporary satiety but are harmful and increase insulin resistance in your body and therefore, help with weight gain and multiple health problems.

1. Fruit

If you are one of those who do not tend to eat breakfast and do not feel hungry in the morning, fruit will be the most suitable choice as it is light and provides your body with the vitamins and minerals necessary for energy that will help your body perform the required tasks. Fruit will help you feel full until lunch.

Remember to eat fruit, not its juice. For example, eating an apple or two will help you feel full and will provide your body with vitamins, fiber, minerals and antioxidants that reduce the incidence of inflammation in your body. You can also choose bananas, eating a banana in the morning will provide you with energy and activity. If you choose an orange or guava, make sure you've got your body's daily vitamin C needs.

If you like to eat breakfast but prefer a light breakfast, you can choose another variety from the list included in this article with one of the fruits we mentioned. But if you are diabetic, we never recommend eating fruit in the morning for breakfast, and it is preferable to eat fruit immediately after lunch.

2. Cottage cheese

Cottage cheese is an excellent choice for a healthy, low-calorie breakfast and is rich in protein, which helps your body feel full easily. You can combine fruit, bell peppers or nuts for cottage cheese for a healthy and satisfying mixture at the same time. Cottage cheese contains vitamin A and B, calcium, iron and folic acid. Cottage cheese is also a very suitable option for breakfast for diabetics.

3- Greek yogurt

Eating Greek yogurt with the addition of fresh strawberries or raspberries or flaxseed rich in fiber, protein and omega-3 is a great choice for a healthy breakfast. Avoid flavored Greek yogurt as it is very high in sugar. Greek yogurt is rich in protein, which helps to feel full and full, as well as contains beneficial bacteria that are beneficial to the health of the intestines and the digestive system as a whole and reduces pain problems and stomach cramps.

Greek yogurt helps curb appetite and therefore, you will notice when you eat it that you are eating little. Greek yogurt contributes to bone and muscle health, promotes healthy skin and hair, and contributes to the body's immunity and nerve health. Greek yogurt also boosts the fluid balance in your body and is also a suitable choice for diabetics and athletes for all of these benefits.

4. Eggs

Eggs receive the award for the most deserved healthy food. Remember that from the egg comes out the chick which is a full-fledged organism and therefore, you can understand that eggs contain almost all the elements that your body needs. Many dietitians encourage eating eggs at breakfast daily. Eggs are rich in protein and therefore, are satiating and do not help raise blood sugar like many popular breakfast alternatives. Eggs contain almost all sorts of vitamins and minerals that your body needs. Eggs breakfast is more than wonderful for children, adults and athletes is also suitable for diabetics, hypertension and cholesterol patients. It is preferable to eat boiled eggs to get the greatest benefit and avoid adding unhealthy fats.

5-Protein drink

A drink that provides you with protein, energy and feels full. The protein drink is also suitable for athletes and diabetics provided that they do not have any kidney-related health problems. It is possible to add berries or strawberries to the protein drink and it can also be drunk with Greek yogurt.

The protein drink helps to lose weight, build muscle, and enhance endurance and fitness, so most athletes adopt it. The protein drink also helps repair tissues and heal muscle pain caused by exercise. Some protein drinks that you can prepare at home, peanut juice, pumpkin juice and cherry juice.