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Surely each of us knows a very wise phrase saying that breakfast is the most important meal of the day. This is true, considering the fact that the first dish of the day should provide about 25 to even 35 percent. energy value throughout the day! Skipping breakfast is a very big mistake, due to the risk of so-called overeating at later times, when the metabolism slows down and the speed of digesting food slows down. What to eat for breakfast to be tasty, nutritious and provide us with the optimal amount of energy?
The percentage distribution of energy values obtained from individual meals consumed during the day depends on the number of dishes taken. If our diet is based on three meals, breakfast should provide 30 to 35 percent of the total. energy value during the day. If, in turn, the basis of our diet is four or five meals, then the energy value of breakfast should oscillate between 25 – 30 percent. the total amount of calories consumed per day. When composing the ingredients that make up breakfast, include both carbohydrates, proteins and fats. One should also not forget about fiber, which the average adult should consume about 20 – 40 grams!
What to eat for breakfast?
1. Try porridge
It is rich in valuable amino acids, B vitamins, vitamin E, fiber, as well as a number of micro and macro elements, e.g. copper, zinc, calcium, magnesium. Porridge can be prepared from three types of flakes: regular, instant and mountain flakes. They do not differ in the energy load (number of calories), fat, carbohydrate or protein content. The difference between these types of oat flakes results from the processes of their production and the value of the glycemic index. Instant oatmeal has the highest glycemic index, but nevertheless it is relatively low, so this type of flake is allowed in a low-glycemic diet.
A very big advantage of eating porridge is the fact that it can be eaten in various ways: on cow’s milk, vegetable milk, on water or with natural yoghurt. You can add flaxseed, sunflower seeds, pumpkin, nuts, bananas, strawberries, blueberries to the porridge – the list of additional ingredients is long and depends on your taste preferences. You can buy toasted oatmeal at Medonet Market.
Further part under the video.
2. Omlet can be a very good answer to what to eat for breakfast to satisfy your hunger for a long time.
Due to the fact that the basic ingredient of the omelette is eggs, the dish is rich in protein, fat-soluble vitamins (A, D, E, K), as well as B vitamins and numerous minerals. Omelette is a dish that – like porridge – can be eaten both sweet and more refined. The taste tastes vary. The omelette can be served with vegetables, eg peeled tomatoes, cucumbers, radishes, etc. You can also serve the dish with fruit. There are many combinations – but if you are still wondering what to eat for breakfast, go to the next point.
3. What to eat for breakfast? Or maybe toast?
Considering the fact that most Polish homes are equipped with bread makers, it will probably not be difficult to make. The basis of the dish is bread – the choice is huge, one of the best will certainly be whole wheat bread. What we add to the inside of the dish is again an individual matter. Classic toasts include butter, ham and cheese. However, we can prepare the toasts in a vegan or vegetarian version. You can add feta cheese, white or black olives without seeds, tomato, cucumber, lettuce or arugula.
You can also spread the toasts with products from the Creams and spreads category, which are available at Medonet Market at favorable prices, eg Creametto Vege OstroVit, a vegan cocoa-nut cream that does not contain traditional sugar.
However, we remember that as a result of heating individual ingredients, especially vegetables and fruits, they lose certain nutrients or their amount is reduced. This mainly applies to vitamins and minerals, which are mostly better absorbed when fresh.
For breakfast, we recommend Pukka Elegant English Breakfast – black tea, which will put us in a good mood for the whole coming day.
4. They are a very original and quite interesting idea of what to eat for breakfast fried eggs in tomatoes.
It is a dish that is served hot, prepared in a pan. It is a great alternative for those who are bored with eating typical fried eggs or simply do not like them in this version. Fried eggs in tomatoes also provide many nutritional benefits, and can be served with toast, croutons or whole grain bread. To make them, just stew the diced tomatoes in a pan with or without the onion for about 10 minutes. To the prepared tomatoes, add two eggs, cover the whole with a lid and stew for about 5 minutes. The dish can be enriched with chopped chives, radish, parsley or arugula. It is also worth adding spices, e.g. hot and sweet pepper, granulated garlic, a pinch of salt and pepper. Also, remember to peel the tomatoes beforehand if they are fresh.
Any tea from the Pukka Herbal Collection will be a perfect complement to such a breakfast.
5. What to eat for breakfast? Try humus!
This dish originating from Arabic cuisine is a great alternative to fish and egg pastes served on sandwiches. You can make humus yourself from chickpeas, olive oil and tahini paste or buy ready-made.
Bon Appetit!