Doctors and nutritionists have long come to a consensus: breakfast is necessary. No matter how busy you are and no matter how rushed in the morning, take at least a little time for your morning meal. After all, it is breakfast that gives us energy for the whole day and makes the body work smoothly.
But do not forget that breakfast should be correct. Your stomach is unlikely to like a steak with blood or french fries in the morning. It is important that breakfast is light and nutritious. Its main task is to start the work of the body, and not create heaviness in the stomach.
American researchers have studied a lot of dishes and their effects on the body. Scientists have identified the 10 most healthy breakfasts — we suggest you try them!
1. Oatmeal
First up was oatmeal. You can boil it in water or milk, and instead of sugar, it is better to add honey. Berries, dried fruits and nuts will not be superfluous.
2. Cereal flakes
Cereal is a great breakfast option. Whether you’re a business woman on the go or a mom of a large family that needs to be fed quickly, you should always have cereal in your kitchen because it cooks almost instantly.
You can choose a variety of cereal options — rye, wheat, buckwheat, rice. All of them are great for breakfast.
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3. Sandwich
We used to perceive a sandwich as a snack, but with the right preparation, it can become a full breakfast!
The main rule is to make a sandwich with whole grain bread. Put a piece of fresh cucumber or lettuce on it, and on top — cheese or boiled chicken fillet.
4. Homemade cheese
Cottage cheese or homemade cheese is not only healthy, but also very tasty. Mix it with your favorite fruits and berries, add honey or yogurt.
5. Muesli with yogurt
You can try this delicious muesli recipe. Take 2–3 table. spoons of muesli, 100–150 g of yogurt (preferably natural) and any berries. Place the ingredients in a blender and blend until smooth. You can add 1–2 teaspoons to this mixture. tablespoons of linseed oil — it contains many useful vitamins and vital fatty acids.
6. Fruit salad
The beauty of this dish is that you can use any fruit that is in the refrigerator for its preparation. Cut the ingredients, season them with lemon juice and add 100 g of natural yogurt or a teaspoon of honey — your healthy breakfast is ready!
7. Buckwheat porridge
A real hello from childhood!
Moreover, the familiar combination of porridge with milk is really the best option. Buckwheat with milk is saturated with protein and iron. This breakfast is especially useful for children.
8. Omelet
Protein is a good start to the day.
Therefore, the ideal portion of breakfast is an omelette of 2–3 eggs. Add herbs to it for a richer taste and pleasant aroma.
Photo: Burda Media
9. Avocado salad
For a change, you can eat such a simple and tasty salad. Cut 1–2 avocados, add a boiled egg or 2 tablespoons. spoons of grated cheese, spices to taste. You don’t have to dress the salad, as the avocado is quite a fatty fruit.
10. Bananas and apples with oatmeal/cereal
In tenth place was a dish that is a cross between muesli and porridge. Cut 1 banana and 1/2 apple. Add 1 table. a spoonful of oatmeal and season with kefir or yogurt. This smoothie salad contains a maximum of vitamins in the right combination.
Drinks
As for drinks, experts advise starting the day with plain water. You can add a slice of lemon to it. Freshly squeezed orange juice and green tea are also considered healthy drinks for the morning.
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The opinion of the editors may not coincide with the opinion of the author of the article.
