5 healthy and tasty breakfast options that are better than oatmeal

Eating Disorder Specialist, Nutrition Consultant, Psychodietology

Why is oatmeal good for you?

As in any cereal crop, it contains dietary fiber that enhances the work of the gastrointestinal tract, slows down the rate of food digestion, and regulates the feeling of satiety. Can you replace oatmeal with similar healthy foods? Sure!

In breakfast, as in lunch with dinner, variety and balance are needed: vegetables, fruits, grains, protein, vegetable fats. Choose from each product group according to your preference, mood and season. 

Vegetables

• A cup of raw or cooked vegetables.

• A cup of leafy greens.

Fruit

• Any medium fruit.

• XNUMX/XNUMX cup berries

• Melon watermelon.

• Dried fruits.

Cereals

• Cereals.

• Potatoes.

• Paste.

• Whole grain bread, toast.

Protein

• Egg.

• Cottage cheese.

• Cheese.

• Beans.

• Fish, seafood.

• Meat, poultry.

Fats

• Avocado.

• Vegetable, olive oil.

• Sour cream.

Dairy produce

• Milk, kefir.

• Natural yoghurt.

Option 1

– water, tea / coffee (with or without a minimum amount of added sugar);

– omelet: 2 eggs, milk to taste, refined oil (teaspoon) or 2 soft-boiled eggs;

– a cup of leafy greens / arugula / cilantro; 

– fruit salad or any fruit;

– whole grain crispbread.

Option 2

– water, tea / coffee (with or without a minimum amount of added sugar);

– porridge (millet / multigrain / buckwheat) in milk (50% milk, 50% water), vanillin, a teaspoon of sugar;

– fresh / frozen berries.

Option 3

– water, tea / coffee (with or without a minimum amount of added sugar);

– low-fat cottage cheese pancakes – 3 pcs.;

– sour cream or yogurt to taste;

– dried fruits (raisins).

Option 4

– water, tea / coffee (with or without a minimum amount of added sugar);

– sandwich roll with chicken / fish – 100 g;

– rucola / cilantro, avocado, 1/4 part, lemon juice;

– dried fruits (dates, dried apricots, prunes) – 100 g.

Option 5

– water, tea / coffee (with or without a minimum amount of added sugar);

– smoothies (at choice: from berries / banana / yogurt / 50 g milk, 1 tbsp. L. Rye / oat / wheat bran);

– nuts – 1 tbsp .;

– cheese;

– whole grain crispbread.

Fill not only life with bright colors, but also food!