Whether savory or sweet, cold or warm, for most people breakfast is the most important meal of the day to get the day off to a good start. But it also depends on how you prepare your food and whether your breakfast is healthy.
Not every breakfast gives your body the right kick. To avoid falling back into bed after eating, there are a few things you should bear in mind.
Discover healthy breakfasts from Verival now!
Why is having a healthy breakfast important?
There are many passionate breakfast eaters, but there are also people who would rather skip this meal. Nevertheless, the first meal after getting up can be very healthy.
The right food boosts your metabolism and stabilizes your blood sugar level. The body gathers new energy for the day and the brain starts up again. The feeling of sluggishness in the morning can only be effectively dispelled if you give your body the right nutrients.
If you want a healthy breakfast, the right nutrition will also help you avoid supposed cravings and get you started on the day feeling focused and invigorated.
What does a healthy and proper breakfast look like?
When it comes to nutrition, a balanced, healthy breakfast is often mentioned. But what exactly makes a breakfast healthy? Which ingredients are the effective energy suppliers that make you fit? A white bread with chocolate spread is tasty, but unfortunately not so healthy. The sweet combination does not provide a rich supply of nutrients that would sustainably boost your body.
Variety is the key. Foods that combine several minerals, vitamins, proteins and fiber are particularly good for starting the day. Oats, low-fat quark, eggs, nuts, flaxseeds, chia seeds, various seeds, bananas and berries are real power meals, especially when combined with each other. They are easy to vary.
Porridge as a healthy all-in-one meal
Porridge is as simple as it is effective. The oats soften in the heated liquid and form a homogeneous mass that can then be eaten warm.
The warm porridge saves your body energy expenditure because it does not have to adjust the porridge to your body temperature first. In addition, the simple oats are surprisingly rich. They combine proteins, fiber and vitamins, which give energy and balance the blood sugar level optimally.
Oats also promote healthy skin and help improve digestion. If you find the simple porridge too dull, you are welcome to combine it with fresh fruit, nuts and nut butter. Because even if the pulpy consistency of this miracle meal takes some getting used to, there are delicious recipes that can turn it into a culinary delight.
There are also ready-made porridge varieties that you can adapt to your needs. Verival offers a selection of sports porridge options that make it easier for you to eat a healthy breakfast. Top it off with a few toppings and your delicious and healthy breakfast is ready.
Overnight oats – quick but still healthy
A pleasant way to save time in the morning for all those who are grumpy in the morning and “just don't have time” for a balanced breakfast. If porridge, even heating the oats on the stove, is too much time and effort for you, we have a helpful alternative on offer here.
“Overnight Oats” are a great meal prep option. Prepare them quickly in the evening and then let them steep overnight, so your oat breakfast is quickly ready to go. Fortunately, the valuable nutrients in the oats are not lost in the process. Nuts, seeds and fruit are also great for refining them.
Find out more about overnight oats!
Lose weight with the right breakfast
If you want to lead a healthy lifestyle, it is well known that a proper, balanced diet plays a major role. With a carefully chosen breakfast, it is much easier to maintain this attitude.
In combination with morning exercise, a healthy breakfast is also good for losing weight. But then it is advisable to get your workout in before you eat.
Your glucose level is still low after waking up, and you can use that to your advantage. This will help to boost fat burning faster. According to one study, you even burn up to 20% more fat than after eating.
However, to avoid hypoglycemia, the sport should not be too intense. Otherwise, it is recommended to have a small healthy snack or a fruity, isotonic drink beforehand.
The healthy breakfast afterwards should, above all, fill you up sustainably. Around 370 calories is just right. This will restore your energy levels and leave you feeling invigorated.
The perfect breakfast should therefore contain carbohydrates, protein and fruit or vegetables. A porridge garnished with a dollop of quark, nut butter, chia seeds, flax seeds, raspberries and bananas is an example of how you can get the nutrients you need in a practical and tasty way.
If you want to build and strengthen muscles, make sure you eat a protein-rich breakfast. Oats are a real all-rounder and great for athletes.
Losing weight properly doesn't have to be complicated. Overall, however, you should never force yourself to eat.
Your body usually sends you the right signals. If you force yourself to eat breakfast, even a healthy meal won't give you effective and lasting results.
Not sure how many calories you really need per day? With our calorie calculator, you can calculate your calorie requirement and better manage your calorie balance.
Calculate your calorie requirement now
Do you already know your BMI?
It doesn't matter whether you want to lose weight, just do something for your health or are currently in muscle-building training. The body mass index is often the first measurement that shows you whether you have your body weight under control.
Here you can calculate your BMI (body mass index) in a few seconds and learn more about this value.
