Nutritionists do not tire of repeating that breakfast is the main meal of the day. It should be not only hearty and tasty, but also balanced. It is believed that an ideal breakfast should include about 50% carbohydrates (mostly slow), 30-35% fat and up to 15% protein. A couple of hours after the first breakfast, you can have a snack with fresh fruit. And what kind of breakfasts will be useful for losing weight?
Pick your recipe
8 facts about the right breakfast
1. The calorie content of the first meal should be 400-600 kilocalories or about 25-30% of the daily intake.
2. The most healthy foods in the morning are cereals (cereals, whole grain bread) and protein foods (eggs, cottage cheese).
3. Fruit juice can also be consumed for breakfast, but not daily. The best combinations are oatmeal and apple juice, scrambled eggs and tomato juice, a curd dish and orange juice.
4. Eggs for breakfast are preferably boiled or in the form of an omelet with vegetables. Scrambled eggs with sausage - the wrong breakfast, this dish has too much fat.
5. The most useful cereals for breakfast are oatmeal, buckwheat and millet. You can add a few nuts or dried fruits.
6. Sandwiches can also be eaten for breakfast, but only if you replace the white loaf with whole grain bread, and the sausage with low-fat cheese and fresh tomatoes.
7. Prepared breakfast cereals and cereal from boxes contain too many fast carbohydrates that cannot provide the body with a long lasting feeling of fullness.
8. For 15-20 minutes before breakfast, on an empty stomach, it is recommended to drink a glass of water - this is useful for digestion.
Healthy Breakfast Recipes
Fried eggs in bell pepper
Ingredients:
- 2 eggs;
- 1 large bell pepper;
- salt;
- vegetable oil;
- fresh greens.
Cooking:
1. Wash the pepper, cut off 2 thin rings from it in the widest part. They must be even to fry evenly.
2. Put the rings in a greased pan and lightly fry on both sides. Drive an egg into each ring, add salt, cover with a lid and fry until tender over low heat.
3. Wash and chop greens. Sprinkle on top of the finished scrambled eggs. Toasts can be served with toasts.
Curd Charlotte
Ingredients:
- 800 g low-fat cottage cheese;
- 100 g of natural yogurt;
- 2 eggs;
- 2 apples
- 1 tbsp. a spoonful of corn starch;
- 1 tbsp. a spoon of ground oat bran;
- sugar to taste;
- vanilla extract.
Cooking:
1. Stir all components except apples, beat with a mixer until smooth. Put in a baking dish.
2. Wash, peel, cut the apples in small pieces and lay them on top of the curd mass. Sprinkle a little sugar.
3. Bake in the oven for an hour at 180 ° C. Ready casserole can be sprinkled with almond leaves.