No time, not hungry, not awake yet… we skip breakfast way too often. Skipping breakfast is a big mistake because it’s an essential meal, not only to start your day well, but also for a healthy balance in your eating habits.

Some people even claim that breakfast is the most important meal of the day, and that you can eat almost anything in the morning! Savory or sweet, fruit or something else… everyone has the need to draw energy from their breakfast.

If you don’t have breakfast and resist toast and coffee, you should read the following tips. You have to understand that breakfast is very important. Discover the health advantages and virtues for your daily life when you start your day with a balanced breakfast.

The Virtues Of A Healthy Breakfast

Breakfast is a real meal, just like lunch or dinner. If you have a healthy breakfast in the morning, you’re helping your body to:

  • Get ready for the day

During the night your body has been producing glucose to make your vital organs work. That’s why you need to re-energize your body in the morning.

  • Find new strenght

After a night without eating, your body needs water, proteins, fats and carbohydrates, but also vitamins and minerals are essential to ensure cell renewal.

  • Regulate your appetite and weight

If you skip breakfast, you basically start a compensation system: your body will be storing fats from other meals. Studies have shown that people who don’t have breakfast are most prone to weight issues.

The Ideal Breakfast

Breakfast is the most important meal of the day and that’s why it needs to provide us with 25% of our daily energy intake. This equals to 350 to 450 calories, depending on your daily need.

It’s also very important that your breakfast is varied. Your breakfast needs to contain at least these ingredients:

  • Water

If you drink in the morning, make sure that you cleanse your body. You can for instance drink a glas of water when waking up and coffee or tea afterwards, preferably without sugar.

  • Fruit

Fruit contains important vitamins and minerals. It’s more advantageous to eat fresh foods instead of drinking juice. Fresh pieces of fruit contain more fiber and less sugar, which make them more nutritious.

  • A Dairy Product

Dairy products contain proteins and calcium. Yoghurt, milk, cheese… it doesn’t matter what you eat as long as it’s a natural and light product. You can substitute the dairy product with another food that contains a substantial amount of proteins like a slice of bacon or eggs.

  • A Cereal Food

Cerial foods contain slow sugars. Bread or cornflakes contain starch, which prevents hunger and fatigue. If you eat bread, you best combine it with raw fats (such as butter) or simple sugars (like jam or honey).

healthy breakfast

Picking The Right Cereals

There are so many different kinds of cereals these days. The following tips can help you with picking out the right ones.

  • Bread is breakfast’s best friend. (230 kcal / 100 gr and 0% fat) There’s also plenty of choice: whole wheat bread, rye bread, milk bread… bread makes you feel full and is a rich source of fiber, vitamin B and magnesium.
  • Rusks, Swedish bread and toast are rich in calories (250 kcal /100 g for toast to 400 kcal /100 gr for rusks) and fats. Moreover, they are being digested quickly and don’t make you feel saturated for a long time.
  • Having cornflakes for breakfast is not a great idea when you want to lose weight. They are full of calories (350 kcal/100 gr), digested quickly and immediately being converted into fat, even the light versions. There are 2 exceptions to the rule: sugar-free muesli and oats.
  • Donuts and croissants are of course full of calories (380 to 450 kcal/100 gr) and rich in fat. It’s best to avoid them as much as possible.

Not Hungry In The Morning?

If you’re not hungry in the morning, there’s no need to have breakfast right away. It’s better to quietly prepare yourself, so that your body has time to generate an appetite. By the way, you can also take your breakfast with you.

Anyhow, it’s important that breakfast is a pleasant moment, with healthy products that you enjoy. You will therefore automatically get hungry!