If you opt for a healthy breakfast in the morning, you will start the day full of energy. A healthy, varied breakfast contains many important nutrients for your body to function optimally.
What's more, a healthy start to the day has more influence on your eating behavior throughout the rest of your day than you might expect.
Read on to find out why the first meal of the day is so important and how a healthy breakfast with Verival can look. One thing should be said right away: porridge for breakfast, muesli and granola, in combination with walnuts, cashew nuts, seeds (chia seeds), fruit, oat flakes and milk (milk alternatives or yoghurt) is not just a trend in the healthy breakfast sector.
Healthy organic breakfast from Verival
Is the standard breakfast healthy?
That depends on what you consider a standard breakfast.
A standard breakfast in the morning often includes a cup of coffee or tea with milk, bread with butter, jam or honey. Sweet or savory with cheese, sausage, cottage cheese. Fresh fruit and vegetables such as peppers, cucumbers and tomatoes are also popular.
In many cultures, vegetables are prepared and eaten at every meal. Or a smoothie is becoming more and more popular as a healthy breakfast to start the day. Not to forget a freshly squeezed juice: it helps you get off to a good start to the day and is the basis for a healthy diet.
Can a savory breakfast be healthy?
How healthy a savory breakfast can be depends entirely on what ends up on your plate. For example, the breakfast roll can be whole grain and spread with a little cottage cheese. Turkey ham instead of the classic sausage can also help to make breakfast a little less filling.
Or you can prepare a delicious oatmeal-based breakfast: as overnight oats or porridge, they keep you full for a long time and can be prepared in a variety of ways.
Are eggs healthy for breakfast?
Many people can't start the day without their breakfast egg. They're not doing anything wrong with this breakfast choice, because eggs are rich in vitamins and, of course, protein. They also have a welcome side effect: they keep you full for a long time. There is no scientific consensus on the recommended amount of eggs per week. But one thing is certain: eggs are healthier than their reputation suggests.
Healthy breakfast with bread?
For some people, one thing in particular ends up on the breakfast table: bread. Often frowned upon as unhealthy, a healthy breakfast can still be conjured up with a few tips.
For example, make sure you eat more whole grain bread – it tastes great and keeps you full for longer. You can also swap a thick layer of butter and jam for some cottage cheese or honey.
Why a healthy breakfast is important in the morning
Is a healthy breakfast better than the standard breakfast? Breakfast is the most important meal of the day. We've all heard that before. But is it really true?
It certainly sounds logical, because overnight the body draws on our reserves and empties our glycogen stores, which supply the brain with energy.
The next morning, these stores need to be replenished. If they are not, it can easily lead to a lack of concentration.
If you start the day with a healthy breakfast, your blood sugar level will remain fairly constant throughout the day. It won't rise quickly and then fall again. This way, you'll stay full for longer and avoid cravings and an irrepressible desire for sweets.
That means it's also easier to maintain a healthy weight or even lose a few pounds if you eat a healthy breakfast every day and avoid added sugars. You might also find our five reasons why you should opt for a warm breakfast when losing weight helpful.
Do you know how many calories you should consume daily? Use the free calorie calculator or our BMI calculator.
What does a healthy breakfast look like?
The purpose of a healthy breakfast is to provide the body with plenty of energy for the day. To do this as effectively as possible, a healthy breakfast and lunch should consist of carbohydrates, protein, fat, vitamins and minerals. However, it is also important to choose the right energy source.
You can get energy in the form of carbohydrates from cornflakes, bread and jam or a chocolate croissant, but you would hardly call that a healthy breakfast.
Because as quickly as your energy rises, it drops just as quickly and you will soon be hungry again and need a refill. Sugar should therefore be avoided in a healthy breakfast.
Therefore, it is advisable to avoid simple carbohydrates and instead choose complex carbohydrates for a healthy breakfast.
Instead of reaching for crunchy muesli with sugar, sweet bread spreads and white pastries in the morning, you should rather put the following foods on your breakfast table:
Oats – the basis for a healthy breakfast
Oats are the ideal base for a healthy breakfast, because they not only have many health benefits, but are also versatile – in porridge, muesli, granola, smoothies, as a base for fluffy pancakes, etc.
One of the many advantages of oats is that they are considered a healthy filler due to their antioxidants and lots of fiber. This makes oats the perfect ingredient for a healthy breakfast. They are also very easy to prepare.
Oats are also a true secret ingredient for people with type 2 diabetes. The beta-glucans they contain prevent a sharp increase in blood sugar levels.
Depending on your preference, oats are a wonderfully healthy base for your muesli or can be boiled in water, milk or plant-based drinks to make a delicious porridge for breakfast. You can also add yoghurt.
Top it off with fresh fruit or seeds and you'll have a balanced and, above all, healthy breakfast based on oats in your bowl every day. Even on a low-carb diet, oats are allowed and you can eat them with every meal.
They are also ideal for adding to your smoothies, yoghurt or fruit salad, keeping you full for longer. They are truly healthy all-rounders.
Oats for breakfast – here's how
What should a healthy breakfast for children look like?
A healthy breakfast for children starts with eating breakfast at all. This is by no means a given, because hunger is sometimes limited during the week, when things have to happen quickly early in the morning. However, it has been shown that children who eat breakfast are able to concentrate better than those who start the day on an empty stomach.
When it comes to children's breakfasts, it is important that the meal prepared is as balanced and high in fiber as possible. On the other hand, you should watch out for hidden sugar traps that lurk at the start of the day – for example in fruit juices, spreads or cocoa. Excessive amounts of sugar cause blood sugar to rise rapidly before it subsequently drops again. Children should eat complex carbohydrates and make sure they get enough vitamins.
Healthy breakfast for children – read more!
Healthy breakfast for work
Who doesn't enjoy a hearty breakfast at the weekend that sometimes lasts until lunchtime? During the week, things look quite different for many people: it has to be quick.
Often, the richness of breakfast falls by the wayside. But it doesn't have to be that way, because with a few simple recipes, e.g. based on overnight oats, you can get the workday off to a good start even when time is short.
What is the best breakfast for losing weight?
Many people wonder which breakfast is best for losing weight. However, there is no general answer to this question, because everyone is different and everyone's metabolism works a little differently.
Nevertheless, oatmeal, for example, has proven to be a particularly healthy breakfast that also works for weight loss. You can conjure up a very diverse, balanced breakfast based on oats – for example, as porridge or overnight oats. Oats keep you full for a long time and stabilize your blood sugar level, while providing a high amount of proteins, which are important for building muscle.
Can a quick breakfast be healthy?
Quick doesn't have to mean unhealthy! With oats, you can whip up a delicious, healthy breakfast in no time – a light “fast food” for breakfast, so to speak.
You don't even have to heat oats to prepare a warm porridge. Even cold oats, as overnight oats, are an excellent base for a rich, varied breakfast that you can refine to your taste with various fruits, berries and other additives.
Ready-made muesli mixes often contain a lot of sugar. That's why it's a good idea to prepare your own muesli or porridge.
Recipe for a healthy breakfast
Overnight oats are recommended for those who like to sleep a little longer in the morning. They are the perfect healthy breakfast for morning grouches, and you can also add chia seeds or vanilla. Here is a healthy breakfast recipe that anyone can make right away!
Don't be afraid to be creative here either and refine your breakfast with various healthy ingredients. How about, for example, fresh berries (strawberries, raspberries), apples, cocoa, grated coconut, almonds and a little cinnamon for a full flavor?
Or try an alternative to milk – such as almond, oat, coconut or almond milk, low-fat quark, skyr or yogurt. There are no limits to your taste. Eating a healthy breakfast in the morning is easy once you get the hang of it!
By the way: if you use plant-based milk, you can of course also prepare vegan overnight oats!
Nuts – a popular topping for a healthy breakfast
There's a reason why nuts are one of the best porridge toppings: they are full of healthy nutrients. That's why they are ideal for breakfast and throughout the day. With hazelnuts, walnuts, cashews or pecans, there is something for everyone.
They not only provide healthy fats and protein, but also numerous vitamins and minerals.
While the proteins they contain improve our mental capacity, magnesium and zinc protect our brain from stress.
This gives you an extra energy kick in the morning and helps you concentrate throughout the day. So nothing stands in the way of a productive day at work – a healthy breakfast with Verival.
Flaxseed – a true all-rounder
Flaxseed is also considered a regional superfood that can be used in many different ways. Among other things, these little miracle seeds are a popular ingredient in porridges, muesli and bread.
In addition to fiber and protein, which keep us full for a long time, flaxseeds contain healthy oil in the form of omega-3 fatty acids. These are considered essential fatty acids and must be ingested through food. These small seeds not only strengthen our immune system but also boost our brain power.
Whole grain bread – the healthy alternative
White bread contains simple carbohydrates that cause blood sugar levels to rise rapidly and then drop again quickly. This means that, on the one hand, these types of bread do not keep us full for long and, on the other hand, the drop in glucose in the blood often makes us crave unhealthy snacks.
A healthier alternative is whole grain products or a combination with spelt. The energy from the complex carbohydrates is released more slowly, which is why they satisfy hunger for longer and also build up and harmonize the intestinal flora.
It's best to choose breads made from whole grain flour that also contain nuts or seeds in addition to whole grain flour to further enhance the nutritional value of your healthy breakfast. Avoid heavily sweetened spreads like chocolate hazelnut spread or jam and instead reach for pure nut butter.
Homemade spreads can also be a healthy alternative to store-bought sugar bombs. Not only can you determine the sugar content yourself, you can also decide which type of sugar you use.
For example, we use maple syrup or agave syrup in our hazelnut chocolate spread. Perfect for a healthy breakfast.
If you prefer something savory, avocados are a good choice. They are considered a healthy alternative to butter because they do not raise cholesterol levels. They also contain numerous valuable nutrients in the form of unsaturated fatty acids, vitamins and minerals, which are healthy. From time to time, you can also reach for cream cheese.
As you can see, a healthy breakfast can be extremely versatile. Healthy breakfast recipes can also be simple. For those with gluten intolerance or celiac disease, a bread recipe with buckwheat and gluten-free grains is a good choice.
Promote gut health with the right breakfast
Healthy breakfast with eggs – the versatile source of protein
Whether you prefer them soft-boiled, fried, scrambled or in an omelette, eggs are an indispensable part of a healthy breakfast and the breakfast table. Eggs are a very healthy and protein-rich breakfast and can also be eaten with vegetables! Scrambled eggs with tomatoes, chives or herbs give your breakfast that certain something. Why not also try quinoa?
Eggs are considered a particularly popular source of protein that keeps you full for a long time. In addition, eggs provide many vitamins. Vitamin A, vitamin D, vitamin E and vitamin K, as well as the minerals calcium, iron and potassium. So definitely include eggs if you want to enjoy a low-carb breakfast.
Nevertheless, it is advisable to eat eggs only in moderation, because excessive consumption at breakfast can increase the cholesterol level.
Healthy breakfast with bananas – delicious and filling
There are many rumors about the banana being a suitable stimulant for the morning for breakfast. It is often said that bananas should not be eaten for breakfast because of their high fructose content.
In fact, 100 grams of bananas usually contain less sugar than muesli, which is often refined with sweet dried fruit.
Unlike other types of fruit, such as grapes, bananas contain more complex carbohydrates that cause blood sugar levels to rise more slowly. So it's best to have fresh fruit on top.
In the morning, they are not only a delicious basis for smoothies and creamy smoothie bowls, but also give your muesli or porridge a portion of natural sweetness. You can easily mix a banana with dairy products (such as natural yoghurt or low-fat quark) and enjoy. And if you like to try out new healthy breakfast recipes, you should definitely try our banana bread porridge with oats from the oven.
Healthy breakfast ideas – more recipes
A healthy breakfast can be porridge, cereals and muesli (such as Bircher muesli), but it can also be a delicious chia pudding or pancakes. At Verival, you will find many recipes for a healthy breakfast, including a delicious Verival pancake recipe.
When is the best time to eat a healthy breakfast?
When it comes to the right time to eat a healthy breakfast in the morning, many nutrition experts advise eating breakfast in the first one to two hours after getting up.
The reason: a long period of hunger after breakfast can cause your blood sugar levels to go haywire. In the long term, this has a negative effect on cholesterol levels and can lead to increased blood pressure. So it's best to follow the old rule of thumb: breakfast like an emperor, lunch like a king, and dine like a pauper.
The two-hour window gives you enough time to prepare for the day ahead before you sit down to your healthy breakfast in the morning.
If you can't get anything down for breakfast in the morning, try drinking a glass of warm water as soon as possible after getting up. According to Ayurvedic nutrition, this will boost your metabolism and get your digestion going . It's a gentle way to prepare your body for breakfast.
Nutrition experts advise eating breakfast in the first two hours after getting up.
Unfortunately, we have to disappoint anyone who skips breakfast in the morning to lose a few pounds. If you struggle with hunger in the morning, there is a high risk that you will suffer from ravenous hunger in the afternoon and make up for the missing calories with unhealthy snacks.
Is a warm breakfast healthier?
A warm breakfast in the morning is actually considered healthier because it is already at body temperature and therefore less energy has to be expended on digesting breakfast. The nutrients in breakfast can also be better absorbed when you eat it warm.
In TCM (Traditional Chinese Medicine) and in Indian medicine Ayurveda it is agreed that warm breakfast is healthy. This is especially true in the cold autumn and winter months, as breakfast supposedly strengthens the immune system.
It is also said that a warm breakfast such as porridge or even an oatmeal bake in the morning increases the feeling of satiety. This means you don't get hungry again so quickly and it's easier to go without snacking until lunch. Porridge is now known to many people as breakfast. Porridge is healthy, warm, versatile and the many porridge recipes leave nothing to be desired in the morning.
In the Verival blog, you will find lots of delicious recipes for healthy breakfasts that you can prepare yourself. Be inspired by our recipe ideas and get on the path to good health.
This is how our world has breakfast
In our diverse and colorful world, there is hardly a better way to get to know the cultures and traditions of a country than through the unique culinary delights it has to offer. And what better way to start than at the beginning of the day – breakfast? From simple but nutritious meals to exotic flavor combinations, breakfast is as diverse and unique as the countries from which it originates.
The following table provides an overview of typical breakfast foods and drinks from different countries around the globe. It shows how cultural preferences, agricultural resources and historical influences are reflected in these first meals of the day. In China, you can enjoy a warm rice porridge called congee, while in Portugal you can start the day with a sweet pastel de nata. In Vietnam, pho, a hearty noodle soup, is often served at breakfast time, and in South Africa, people prefer a substantial breakfast with sausage and corn porridge.
Whether you are a passionate breakfast eater who celebrates every meal or just want to get a glimpse into eating habits around the world, this table is an exciting starting point for your culinary world tour at the breakfast table.
| Country | Typical breakfast foods | Typical breakfast beverage | Notes |
| Afghanistan | Typical Afghan bread, kajmak (qaimak), fresh cheese with almonds and mint leaves, butter, jam (especially quince and apple), fried eggs with tomatoes, coriander, hot peppers and pepper. Halwa (a sweet made from flour, sugar, oil and cardamom with walnuts), roti (a slightly sweet pastry), halim (oat porridge). | Green tea with cardamom or qaimak chai (green tea boiled with milk, sugar and cardamom) | Tea and fresh bread are essential components of the Afghan breakfast. |
| Egypt | Fava bean puree (ful), scrambled eggs, chubz (bread), falafel. | Tea, occasionally coffee, juice. | Bread with cream cheese and jam is also frequently eaten. |
| Australia | Breakfast cereals, toast with Vegemite, grilled bacon and egg. | Coffee, tea. | |
| Brazil | Often rolls with butter or pão de queijo (cheese bread), ham, biscuits and fruit. Café colonial is popular in the southern region | Usually black coffee, often with an unusually large amount of sugar for Europeans, but also often with milk and orange juice. | |
| Denmark | Wheat bread, whole grain bread, butter/margarine, cold cuts/cheese/eggs, cereals, fruit, fermented milk products, pastries/cakes/cookies | Coffee, water, milk/milk-based drinks, juice, tea. | |
| Germany | Bread rolls, bread, butter, cheese, sausage, sweet spreads, fruit, muesli, cornflakes, eggs, yoghurt. | Coffee, tea, juice, milk. | The German breakfast is often available as a continental breakfast abroad (mainly in Europe). |
| Flanders | Baked goods (mainly bread, rolls, toast and/or (yeast) braids, sweetened or not sweetened, depending on the region) with a spread and pastries (cakes, muffins, snail noodles, puff pastry, biscuits, cookies, etc.); cheese, sausage, jam, sugar beet syrup, honey, muesli (classic muesli or breakfast cereals), yoghurt, quark, fruit, a soft or hard-boiled egg, scrambled or fried eggs, often also bacon for breakfast in hotels, porridge. | Coffee, tea, juice, milk. | |
| Finland | Karelian pies, mämmi, light and dark bread, sausage, pâté, cloudberries and other fruits and vegetables, smoked fish, herring. | Lots of coffee, tea, juice, milk. | |
| France | Bread with sweet spread (jam, honey, chocolate) or butter, croissants or other pastries (usually without further spread); breakfast cereals (often for children); occasionally also yoghurt or cheese. |
Milk coffee, black coffee, espresso, hot chocolate or juice. |
|
| Greece | Bougatsa or sesame seed rolls. |
Coffee |
|
| Guatemala | White bread, corn dodgers, toast, scrambled or fried eggs, black beans (often pureed as refritos), fried or deep-fried plantain slices. |
Coffee |
|
| India | Varies by region, but often includes idli (steamed rice cakes), dosa (pancakes made from rice and lentils), upma (boiled semolina), poha (boiled rice flakes), paratha (stuffed flatbread), chai (tea with milk and spices). |
Chai (spiced tea with milk), coffee, milk. |
|
| Italy | Cappuccino or espresso with cornetto (similar to a French croissant, often filled with jam, chocolate or vanilla cream) |
Cappuccino, espresso, latte macchiato. |
|
| Japan | Miso soup, rice, fish, tamagoyaki (rolled omelette), natto (fermented soybeans), tsukemono (pickled vegetables). | Green tea. | |
| Canada | Pancakes with maple syrup, bacon, sausages, scrambled eggs, hash browns (grated and fried potatoes), toast with butter and jam. | Coffee, tea, orange juice, milk. | |
| Mexico | Chilaquiles (fried tortilla strips with green or red sauce), tamales (stuffed corn leaves), huevos rancheros (fried eggs on tortillas with tomato sauce). | Coffee, fruit juices, atole (hot drink made from cornmeal). | |
| Russia | Kasha (porridge made from various types of grain), bliny (thin pancakes), syrniki (cottage cheese pancakes), hard-boiled eggs, sausage, cheese, jam. | Tea, occasionally coffee. | |
| Spain | Tostada con tomate (toasted bread with tomato), churros con chocolate (deep-fried dough with chocolate), magdalenas (muffins), tortilla española (Spanish omelette). | Café con leche (coffee with milk), freshly squeezed orange juice. | |
| Turkey | Bread, cheese, olives, tomatoes, cucumbers, eggs, honey and cream (often mixed with honey), menemen (Turkish version of shakshuka). | Cay (black tea), Turkish coffee, Ayran (yoghurt drink). | |
| United Kingdom | Full English breakfast with eggs, sausages, bacon, beans, tomatoes, mushrooms, black pudding, toast or rolls. |
Tea, orange juice, coffee.
|
|
| United States | Pancakes with syrup, sausage, bacon, scrambled eggs, hash browns, toast, muesli. |
Coffee, orange juice, milk. |
|
| China | Congee (rice porridge), youtiao (deep-fried dough sticks), baozi (filled dough balls), jianbing (crepe-like pancake). |
Soy milk, tea. |
|
| Vietnam | Pho (noodle soup), Banh mi (filled baguette), Xoi (sticky rice with various toppings). |
Ca phe sua da (iced coffee with sweet condensed milk), tea. |
|
| Uganda | Katogo (plantains with a variety of sauces), Mandazi (sweet fried dough balls), Chapati (flatbread) with beans |
Tea, coffee. |
|
| South Africa | Boerewors (sausage) with pap (corn porridge), toast with jam, cereals. |
Rooibos tea, coffee. |
|
| Portugal | Pastel de Nata (puff pastry with vanilla custard), Bolo Rei (king cake), Tosta Mista (ham and cheese sandwich) | Galão (similar to a latte macchiato), Sumo (fruit juice). |
Healthy organic breakfast from Verival
Frequently asked questions
What is the healthiest thing to eat for breakfast?
Not everyone is the same, and so one person's ideal breakfast may not be at all digestible for the next. However, one thing is certain: balance wins! On the one hand, you should make sure to consume fluids as early as possible. For an energetic start to the day, it is also important to find the right balance between the individual ingredients of food. Fresh fruit is always welcome on your breakfast plate. These can be apples and pears, but also various berries. But some vegetables also taste particularly good in the morning! Dairy products are also a perfect addition to a healthy breakfast. Just make sure the fat content is not excessive. And as for carbohydrates: these can also be enjoyed for breakfast. On the other hand, it is precisely (vegetable) proteins that play a special role in the most important meal of the day. They are particularly found in oat flakes. But above all, the quality of the ingredients is important! Regional organic products or those that have been produced under fair conditions enrich every breakfast table.
What is the healthiest breakfast for losing weight?
An excellent and healthy breakfast (not only) for losing weight is porridge, for example. When prepared correctly, it contains all the components that make up a healthy breakfast: - liquid - fresh fruit and vegetables - carbohydrates - dairy products
What can you eat for breakfast every day?
In principle, you should aim for variety at breakfast time to start the day in a balanced way. However, there are certain meals that you can easily and deliciously modify based on a simple basic recipe. This is the case, for example, with porridge or overnight oats: starting with the respective basic recipe, you can vary it according to your mood with additives and toppings, such as different fruits or berries.
What should you eat in the morning to be fit?
To start the day fit in the morning, you should prepare a balanced breakfast. In particular, you should pay attention to a mix of carbohydrates and proteins to get enough energy for the day. Porridge and co. are ideal for breakfast because they can be prepared particularly richly and you can add variety with different ingredients.
What is the best breakfast in the morning?
For an energetic start to the day, you should make sure you eat a balanced breakfast that offers a balanced mix of proteins, fresh fruit and vegetables, carbohydrates and dairy products. All of this can be achieved with a breakfast based on oats: with porridge, for example, you can add all sorts of ingredients to the delicious porridge based on the basic recipe, thus also providing a variety of flavors.
What keeps you full for a long time in the morning?
A breakfast based on oats is ideal for keeping you full for a long time in the morning. These can keep blood sugar at a stable level for a longer period of time, while all kinds of other additives and toppings provide variety. These can be legumes, fruit or berries, whose valuable ingredients additionally ensure a balanced, healthy breakfast. But yogurt and other dairy products are also great for the breakfast table.
What can you have for a healthy breakfast in the morning?
The purpose of a healthy breakfast is to provide the body with plenty of energy for the day. To do this as effectively as possible, a healthy breakfast should consist of carbohydrates, protein, fat, vitamins and minerals. However, it is also important to choose the right energy source. Here are a few keywords that can make up your healthy breakfast: oats, nuts, flaxseed, whole grain bread, eggs, bananas, berries, quark,...
What healthy breakfast options are there for losing weight?
If you want to lose weight, then porridge is a great breakfast idea. It's quick and easy to prepare, and you can also prepare overnight oats cold the day before for a quick, super-healthy breakfast that provides you with all the essential nutrients you need and also helps you lose weight. That's because oats keep you full for a long time and prevent you from quickly developing cravings, especially for sweets.
What is the best thing to eat in the morning?
There are, of course, many breakfast options – but what exactly is a healthy breakfast? It's quite simple: to start the day well and full of energy, you should prepare a balanced breakfast. It's especially important to include a mixture of carbohydrates and proteins to ensure you have enough energy for the day. Porridge, for example, is an excellent breakfast because it can be prepared in a particularly rich way and you can enjoy it with a variety of toppings and ingredients. It is also important to drink plenty of fluids in the morning. If you don't want to eat breakfast, you should definitely drink enough (preferably 1-2 glasses of warm water) as this is very good for the body.
What is the healthiest breakfast in the morning?
It is definitely not bread with butter and jam. A healthy breakfast can be porridge, cereals and muesli (such as Bircher muesli), but also a delicious chia pudding or homemade pancakes. The purpose of a healthy breakfast is to provide the body with plenty of energy for the day. To make sure you get the best possible start to the day, a healthy breakfast should consist of carbohydrates, protein, fat, vitamins and minerals. Fresh fruit is a welcome addition to any breakfast plate. This could be apples and pears, but also a variety of berries. But some vegetables also taste particularly good in the morning! Instead of white bread, always reach for wholegrain bread – maybe you like to bake it yourself!
What should not be missing from a healthy breakfast?
Here are the most important components for your healthy breakfast: whole grain bread is always preferable to white bread. Nuts are rich in valuable fatty acids and are, for example, a great addition to your breakfast porridge - which brings us to the next component that should not be missing: oats! These cereal flakes are the breakfast hit - healthy, tasty and full of energy. And then there are the avocado - great as a butter substitute - and the banana that makes you feel full and is healthy all round.
What makes a healthy breakfast?
The purpose of breakfast is to replenish the body's energy stores. Drinks are essential, so water and tea are especially important, but coffee is also okay in moderation. It is important to start drinking as soon as you get up – preferably lukewarm water, of course. This is how the body can absorb it best. Cereals in the form of bread (whole grain bread is best), muesli or cereal flakes are also important. Vegetables and fruit such as apples, berries or bananas, as well as tomatoes, cucumbers, peppers or fresh salad leaves, should definitely be on your breakfast table. Milk and low-fat dairy products such as yoghurt, quark (curd cheese) or low-fat cheese are a good addition.
What does a healthy breakfast look like?
Fresh fruit such as apples and pears, as well as a variety of berries, are a must. Vegetables are also great in the morning, for example with scrambled eggs or whole grain bread. Low-fat dairy products are also a perfect addition to a healthy breakfast. Important: pay attention to the fat content. Carbohydrates can be easily incorporated into the morning meal in the form of oats.
Which breakfast is really healthy?
It's clear: the bread roll with chocolate spread is not. So show your children from an early age that there are really healthy but also delicious breakfasts. These include high-quality cereals (especially oats, whole grain products), protein-rich, low-fat dairy products (yogurt, cream cheese, quark, cheese, eggs), healthy fats (unsalted nuts and seeds), lots of vitamins and minerals (fresh fruit and crunchy vegetables). Furthermore, plenty of fluids in the morning is important for good energy levels and performance throughout the day!
What is the best breakfast for losing weight?
A good option here is scrambled eggs or a little cream cheese or low-fat quark on a slice of bread (whole grain or crispbread, of course). Plain yoghurt or low-fat quark (low-fat quark provides a lot of energy, is low in calories and keeps you full for a long time, as the body needs a lot of time to break down the proteins) with fresh fruit (apple, banana, mango, oranges,...), nuts (such as cashews, walnuts, hazelnuts,...) berries (such as raspberries, blueberries,...) or seeds (chia seeds, flax seeds, sunflower seeds...) tastes great and is low in calories. A homemade oatmeal porridge is a great slimming food that is good for you.
What can I eat in the morning if I want to lose weight?
Complex carbohydrates such as whole grain bread and oats, fresh fruit and vegetables, sources of protein such as cheese (lean), eggs, low-fat quark and natural yoghurt are important. It is especially important to consume enough unsweetened fluids in the morning.
