If you opt for a healthy breakfast recipe and avoid the most common mistakes, you will already be laying the foundation for a successful day in the morning.
After all, breakfast is not considered the most important meal of the day for nothing. . Because what we eat in the morning determines our energy level and influences various processes in our body, such as the regulation of blood sugar levels.
Find out what mistakes may still be getting in the way of a healthy breakfast and how you can change that:
Mistake 1: Your healthy breakfast is low in fiber
A high-fiber diet brings a lot of benefits . For example, it regulates your blood sugar levels, can prevent diabetes, stimulates digestion, and can reduce the risk of cardiovascular disease.
So there are a lot of good reasons to make fiber an integral part of your breakfast.
The important nutrients are basically carbohydrates, which are almost exclusively found in plant foods . They are also known to promote satiety, which is why they help you stay or become lean.
So it is a mistake to believe that a healthy breakfast is possible without these little helpers.
According to the German Nutrition Society, the recommended daily intake of fiber is at least 30 grams for an adult. However, many people have difficulty meeting this need, so it is important to consciously design the diet to be high in fiber.
Healthy, high-fiber breakfast
Porridge is considered a healthy breakfast that contains a particularly high amount of fiber . The beneficial porridge is classically prepared with oatmeal , which is known for its high fiber content.
By refining your oatmeal with more ingredients, you can get even more out of your breakfast. Especially since nuts, seeds, and fruits are healthy fiber suppliers and also bring a variety of health benefits, they should be the toppings of your choice.
Mistake 2: You avoid fat in your healthy breakfast
Especially if we want to get rid of a few unloved kilos, and the BMI calculator spits out too high a value, we tend to banish fat from our diet as much as possible. But even if your BMI is above 25, and you are therefore already considered overweight, it is a big mistake to do without fat for a supposedly healthy breakfast .
In fact, our body needs fat to carry out vital processes smoothly. For example, it protects our organs and is necessary for the absorption of fat-soluble vitamins.
We also cannot make some fatty acids ourselves, which is why they have to be absorbed through food. These include, for example, omega-3 and omega-6 fatty acids, which are found in various vegetable oils, seeds, nuts , and fish and meat .
Healthy fats for breakfast
At breakfast, healthy fats can easily be integrated into your cereal or porridge in the form of toppings. Chopped nuts, seeds, or creamy nut butter are particularly suitable for this and are also a real enrichment in terms of taste.
Mistake 3: The proteins are missing
A healthy breakfast should contain all three macronutrients . In addition to carbohydrates and fat, this also includes protein .
Proteins are the building blocks of our cells and ensure, for example, healthy hair, skin, and nails. Apart from that, they are also needed for the buildup of enzymes, hormones, and antibodies. As a result, proteins are an important part of our immune system.
However, protein is most often known in connection with sports because it also plays an important role in building and maintaining our muscles .
Proteins can be found, for example, in cereals, legumes, nuts, seeds, fruits, vegetables, meat, eggs, and dairy products.
A protein-rich start to the day
Those who meet their protein needs through plant sources have the advantage of absorbing vitamins and minerals at the same time . For example, if you eat nuts and seeds for breakfast, your body is not only supplied with protein but also with vitamins E, B1, B3, B9, calcium, and magnesium . By the way, nuts are not only a delicious topping for your porridge but are also a calcium-rich alternative to milk as homemade plant drinks.
Mistake 4: You don't make time for your breakfast
A healthy and extensive meal in the morning not only acts as a kick-start for your metabolism , but also provides your body with all the important nutrients. This will make it easier for you to cope with everyday hardships in the best possible way.
What many don't know: skipping breakfast can lead to nasty afternoon cravings . Finally, the morning meal stabilizes your blood sugar levels, making it less prone to a rapid drop and consequently less plagued by sweet cravings.
Breakfast that saves time
During a stressful everyday life, it quickly happens that there is simply not enough time for a healthy breakfast. Then many often leave out the important meal altogether or grab an unhealthy snack on the go.
However, there is a simple and delicious solution: overnight oats !
The healthy breakfast is prepared in the evening and only needs to be topped with fresh toppings in the morning. This saves you time and still allows you to start the day full of energy. The breakfast trend consists of oatmeal that swells overnight in milk, plant-based drinks, or water. Mixed in a practical take-away container, it turns into a healthy breakfast to-go in no time .
Overnight Oats Basic Recipe – No Added Sugar
Ingredients
- 4 tbsp oatmeal (approx. 45 g oatmeal) or Verival Overnight Oats
- 80 ml milk, water, or a plant-based alternative (e.g. milk from soy)
- Toppings of your choice: berries (blueberries, raspberries,...), nuts, nut butter, dried or fresh fruits, bananas, apples, grated coconut,...
Preparation
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Water, milk, or a plant-based alternative should be combined with the oatmeal in a glass and stirred well.
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The mixture should be put in the fridge overnight until the next morning or for at least 2 hours.
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Then stir well again and enjoy.
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If necessary, you can refine your overnight oats with toppings of your choice.
