09/12/2022
Health

What should we eat for breakfast? – Health – 2022

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What should we eat for breakfast?

In fact, as in every meal, there should be a balanced amount of all nutrients on our plate at breakfast. Health…

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WHAT YOU SHOULD BE EATING FOR BREAKFAST…EVERYDAY!

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Cereals for Breakfast

They are sources of carbohydrates. Carbohydrates, our main source of energy, come right after fat, the body’s first energy fuel. Digestion begins in the mouth and helps us feel immediately energized. Choosing cereals with rich fiber content is very important for our intestinal health. They will prevent our blood sugar from rising suddenly and keep us full for a long time. Breakfast should have 55-60% carbohydrates.

  • Brown bread
  • Rolled oats
  • Homemade cornmeal bread (especially recommended for those with gluten sensitivity)
  • Whole-grain breakfast crackers (such as breadcrumbs) sold in grocery stores

Protein Sources Suitable for Breakfast

Although protein is included in many foods, it is a nutrient that only comes to mind with meat and meat products, whereas egg, which can be preferred for breakfast and is closest to breast milk in terms of its characteristics, is the 1st in the class of foods containing proteins. There are protein sources that can be an alternative to eggs. The presence of a protein source in our breakfast not only provides satiety for a long time, but also prevents the proportional increase in carbohydrate intake in our plate balance, providing regulation despite the possible increase in blood glucose due to high carbohydrate intake. Breakfast should have 25-30% protein.

  • Egg
  • Cheese
  • Smoked Turkey

Fat Sources Suitable for Breakfast

Fats, which are used as the first energy fuel by metabolism, should be indispensable on our plate, prevent shifting to different alternatives containing high energy but not nutritious, and should be present in an amount that does not disturb the carbohydrate + protein and fat balance. Breakfast should have 12%-15% fat.

  • Olives
  • Coconut Oil
  • Avocado
  • Raw Almonds/ Walnuts/
  • Nuts/ Cashews or Peanuts
  • Peanut Butter

Good Sources of Fiber for Breakfast

They are sources of carbohydrates, contain high amounts of fiber and antioxidants. Half of our plate should consist of high-fiber vegetables and fruits.

  • All green leafy vegetables (cucumber/cress/arugula/mint/parsley/green pepper etc.)
  • All colorful vegetables suitable for raw consumption (tomato/ beetroot/ carrot/ red capia pepper etc.)
  • Fruits (whole fruit, dry or fresh)

Sample Breakfast Plans That Can Be Included in the Nutrition List

1.Example
  • 1 boiled egg
  • 30 grams of curd cheese
  • 1 slice XL smoked turkey
  • 1 slice of sourdough whole wheat bread (25-30 grams)
  • 5 olives
  • 1 slice of pineapple
  • Lots of greens (cress/ arugula/ mint/ parsley/ cucumber)
  • 1 cup of unsweetened green tea
2.Example
  • 1 egg to make an omelet
  • 2 slices of nonfat feta cheese (60 grams)
  • 3 tablespoons of oatmeal
  • 1 teaspoon of butter (as you can mix all the ingredients and make an omelet, use this right as the first ingredient in the pan where you will make the omelet)
  • 1 tomato
  • Lots of greens (green pepper/ cucumber)
  • 1 cup of unsweetened coffee (with 1 teaspoon of coconut oil added)
3.Example
  • 1 poached egg
  • 30 grams of cottage cheese or non-fat labne cheese
  • 30 grams toasted cornbread
  • ½ avocado
  • ½ red pepper + ½ carrot
  • Greens (parsley/ cucumber)
  • 1 cup of unsweetened tea
4.Example
  • 1 bowl of yogurt (4 tablespoons)
  • 3 tablespoons of oatmeal
  • 1 small banana
  • 1 teaspoon peanut butter
  • ½ teaspoon cocoa and ground cinnamon
  • 1 cup of unsweetened filter coffee

 

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