Proper daily morning healthy diet
What can you eat in the morning from carbohydrates?
Any long-cooking cereals (eg, oats or flattened oatmeal, buckwheat, pearl barley, wheat, millet).
Whole grain or other useful version of bread (for example, from the first grade flour). As well as pasta from durum wheat or whole grains. The calories received from them will have time to be spent during the day.
Legumes, but after them it is especially important to drink enough water during the day. Because legumes have a lot of fiber, and for it to work to improve intestinal motility, it needs water. If you are worried about the possibility of bloating after legumes, it is better to eat them in crushed form. For example, hummus (from chickpeas), pate or lentil puree.
In addition to the above products, breakfast should be supplemented with fresh or fermented vegetables (sauerkraut), greens, berries and fruits. They are a source of vitamins and fiber, as well as carbohydrates. Fruit can be eaten immediately after breakfast. Even very sweet fruits, such as bananas and persimmons, will not cause a strong jump in sugar, because fats and fiber from breakfast will slow down the absorption of sugars from fruit.
What fats are useful to eat in the morning?
Fats, like slow carbohydrates, provide a long absence of hunger.
Here are the best options for foods high in fat:
Eggs with soft yolk (poached, fried without oil, soft-boiled). The yolk is rich in iron, vitamin A and good cholesterol, which is needed for the formation of certain hormones.
Any nuts, seeds, nut pastes with natural composition, avocado, vegetable oil. These vegetable sources of fat also contain useful fiber, which will help the intestines with digestion throughout the day.
Sour milk cheese 5-9% fat. This is the fastest breakfast. As for sweetening, you can supplement it with berries, fruits and dried fruits. The last thing is that you need to eat for breakfast so that the body immediately receives a moderate portion of sugars. Unlike honey, fruits and dried fruits contain vitamins, minerals and fiber.
Cheese. High-quality hard cheese of moderate or normal fat content (14 and 28 g of fat per 100 g, respectively) - and will provide satiety, and will close a significant percentage of the daily norm of calcium.
Oily fish and fish products. Lightly salted salmon, herring, mackerel (not smoked), cod liver, caviar.
Offal dishes with the addition of oil or butter. For example, homemade liver pate.
Butter and lard (not fried!). Many people who lose weight are afraid of these products. However, they contain vitamins A, E, D. In addition, these products promote bile outflow, ie, prevent bile stagnation. Of course, portions should be small - 5-10 g of butter and 15 g of lard.
What is better to eat in the morning from protein?
For breakfast it is better to choose protein-fatty foods. Nuts, fatty fish, hard and homemade cheese, offal, eggs - all this also contains a sufficient amount of protein. Low-fat protein sources are best left for dinner. This applies to lean fish, chicken and turkey.