For many people, a healthy breakfast is the first and most important meal of the day. Only with a delicious and healthy breakfast do they feel really fit and full of energy.
For you, is it also part of making your everyday life active? Then you will certainly be interested in the many different options such as muesli, Bircher muesli, porridge, or granola that will make your breakfast more varied.
On the other hand, do you find it difficult to get a bite down in the morning? No problem: we'll show you what options you still have to start the day full of energy.
Why is a healthy breakfast so important?
Even if breakfast is always out of fashion, there is no denying that: the first meal of the day plays a major role in replenishing your body with new energy. It provides minerals, trace elements, and promotes your immune system, in addition to your metabolism.
However, if you find it difficult to eat in the morning, you should not skip breakfast. Instead, just change it up a bit by drinking tasty smoothies, for example.
If it is predominantly in the early hours of the day, you can also easily move it to 9 or 10 o'clock if your circulation is already a little more buoyant.
However, if you do not absorb any energy at all, you may experience nausea and headaches. Your blood sugar level remains low, and you feel tired and listless.
Eat breakfast, even when you're on a diet. Otherwise, you will get so hungry before lunch that you will grab unhealthy snacks and eat the saved calories all the more.
What ingredients should a balanced breakfast have?
For a healthy diet, your breakfast should by no means be one-sided. In the best case, it consists of a mixture of the following nutritional components:
- Protein (milk, yogurt, low-fat quark, skyr, soy drink, soy yogurt, nuts)
- Fat (cheese, cream cheese, nuts, seeds)
- Carbohydrates (whole-grain products, such as whole-grain bread or oatmeal)
- Vitamins (fresh fruits, vegetables, berries )
And of course, don't forget to drink enough . Start as early as the morning to meet your daily hydration needs. Unsweetened fruit or herbal teas, or water, are particularly suitable for this. If you don't want to do without juice, you should mix it with plenty of water to lower the sugar content.
For those who can't eat after getting up: Prepare a fruit or vegetable smoothie and mix it with oatmeal or chia seeds. Vegetables are also a good choice for smoothies.
These are the top foods for a healthy breakfast
The following foods will help you eat a healthy diet and support your intestinal flora in the morning:
Oatmeal
Oatmeal contains protein and vitamins that provide a lot of energy for everyday life. Complex carbohydrates ensure that blood sugar rises only slowly, as they are also absorbed slowly by the body.
As a result, you won't feel very hungry for many hours. On top of that, the fiber it contains is good for your digestion. You can combine them perfectly with fruit, nuts, seeds, or even yogurt.
Alternatively, you can alternate the oatmeal with cereal flakes from spelt.
Fruits
Here, the choice is huge, and no matter what you choose – you will get a lot of vitamins, fiber, and good carbohydrates from kiwi, banana, apple, grape, and Co. You get an extra boost of energy from the fructose, whereby you will never feel oversaturated and heavy. So a homemade fruit salad (slightly refined with nuts, a few grates of coconut, or chia seeds) is a real vitamin kick. A fruity smoothie with a little turmeric is not only delicious but also a pleasure in terms of color.
Berries
Here, too, you have a wide variety at your disposal. For your healthy diet, berries provide large amounts of vitamin C and minerals. In addition, they contain antioxidants that prevent premature aging and wrinkling.
To protect the environment as much as possible, you should make sure to only buy fresh berries during the berry season in summer. You can then freeze them wonderfully – either whole or as a berry puree – and enjoy them out of season. Without a guilty conscience.
Nuts
If you are vegetarian or vegan, nuts (walnuts, cashews , almonds , etc.) are a good option for your breakfast as they contain a lot of vegetable protein.
Unsaturated fatty acids provide your body with so-called healthy fats, which have an anti-inflammatory effect and protect your heart.
In addition, nuts regulate your cholesterol and blood sugar levels and are versatile, such as in combination with oatmeal or yogurt.
Seeds and kernels
You've probably heard of so-called superfoods, such as chia or flax seeds. They are especially important for you because they contain a high proportion of omega-3 fatty acids, which have a good influence on your brain function and performance.
Eggs
Eggs are not only delicious, but they also offer some benefits. Above all, they are an ideal protein supplier with 13 grams per egg. In addition, they provide many vitamins, such as the fat-soluble A, D, E, and K, as well as the minerals iron, calcium, and potassium. Your concentration will be increased, and you will feel full for a long time.
Are you a low-carb person? Then the egg is the perfect breakfast, as it has almost no carbohydrates at less than one gram per 100 grams. In addition, thanks to its diversity in the form of scrambled eggs, omelets, fried eggs, etc., the egg never gets boring.
Yogurt
Another top food is yogurt because it is usually low in calories, sugar, and fat. However, make sure to only buy unsweetened plain yogurt and combine it with fruits or nuts to stay full for as long as possible.
Healthy breakfast ideas with oatmeal
Would you like to include oatmeal in your breakfast? Here are three delicious options for you:
Porridge
In the classic oatmeal, also called oatmeal or porridge , the oatmeal is mixed with twice the amount of milk and heated in a saucepan for three minutes. Vegans can also use water or a plant-based drink for this. You can enjoy this dish both cold and warm and topped with many ingredients, such as fruits, nuts, or honey.
Overnight Oats
For those who don't have much time after waking up, overnight oats are a good alternative. To do this, prepare your oatmeal cold in the evening by simply mixing the flakes with water, milk, or plant-based drinks. Then store it in the fridge overnight and you'll have a quick and healthy breakfast to go the next morning.
Bircher Muesli
A special form of oatmeal is the Bircher Müsli. Soak the oatmeal overnight and add lemon juice and (condensed) milk or almond milk in the morning. Just before eating, rub in an apple, and your stomach-friendly cereal is ready.
5 tips for a healthy breakfast
Take enough time
Don't rush your breakfast; enjoy it. On the one hand, this protects your digestion; on the other hand, you will only notice a feeling of satiety. This will prevent you from consuming unnecessary calories.
Varied breakfasts
Try many delicious breakfast recipes and don't get bored. Alternate between sweet and savory breakfasts and, for example, vary depending on the season with different types of fruit. If you prefer hearty, you can try different spreads and garnish with cucumber or tomato, for example.
Better to leave out sugar
If you eat too much sugar in the morning, your blood sugar level skyrockets and drops just as quickly. Cravings are the unpleasant consequence. Therefore, largely refrain from sugary ready-to-eat cereals, sweetened yogurts, and pastries from the bakery. Instead, sweeten your breakfast with fruit or some honey.
Prepare breakfast if you need to go fast
If you have a lot of stress in the morning, you should prepare your breakfast in the evening (see Overnight Oats). Your first hunger in the morning will be satisfied quickly and with something healthy.
Don't overeat
Be careful not to overeat. More food does not bring more energy. On the contrary: your body will be too busy with digestion, which will make you feel rather lethargic.
Is hot or cold breakfast healthier?
A question on which there are many opinions: Should we have a hot or cold breakfast? Additionally, it can be said that there is no such thing as the perfect breakfast. It always depends on the respective needs. Therefore, listen to your gut feeling and eat what is good for your body in the morning.
However, followers of Traditional Chinese Medicine (TCM) or Ayurveda swear by hot breakfasts , such as soup or warm porridge. They believe that as a result, the immune system is strengthened and the body does not have to spend unnecessary energy on warming and digesting food.
The best recipe ideas for a healthy breakfast
Delicious Recipe: Overnight Oats with Chia Seeds
Ingredients
- 4 tbsp oatmeal (approx. 45g)
- 80 ml water, milk or a plant-based alternative
- 1 tbsp. yogurt
- 1 tbsp chia seeds (equivalent to about 15 g of chia seeds)
- Honey, agave syrup, or maple syrup for sweetening
- Fruits, nuts, and seeds of your choice (as a topping)
Preparation
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Water, milk, or a vegetable alternative comes together with the oatmeal and the chia seeds in a glass and is stirred well.
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Our insider tip: Add a tablespoon of yogurt.
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For sweetening, we recommend honey, agave syrup, or maple syrup.
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The mixture is put in the fridge overnight or for at least 2 hours.
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Then stir well, decorate with fruit, nuts, or seeds, and enjoy.
Nutritional values
Bircher Muesli Original Basic Recipe
Ingredients
- 50 g tender oatmeal
- Water
- 600 ml milk
- 1 lemon
- 4 apples
- 4 tbsp grated or chopped hazelnuts
Preparation
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Place the oatmeal in a bowl and cover with water.
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Place the mixture in the fridge and let it swell for at least an hour.
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Remove the oatmeal from the fridge in the morning and add the milk.
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Rub the apples over the muesli and stir in.
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Sprinkle the grated or chopped hazelnuts over the cereal.
Tip
Oatmeal breakfast with yogurt & banana
Accessories
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Bowl or (lockable) glass
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Spoon
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Knife
Ingredients
- 50 g oatmeal (approx. 4 tbsp)
- 100 g yogurt or plant-based alternative
- 1 banana
Toppings
- 1 handful of blueberries
- 1 tsp. peanut butter
Preparation
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Put the oatmeal (about 4 tbsp) and yogurt in a bowl or glass and mix the two ingredients well.
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Cut the banana into thin slices and mix them in.
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Place the oatmeal-yogurt mixture covered in the refrigerator and let it swell for at least an hour. Our tip: Just mix it in the evening and soak it in the fridge overnight. This saves time!
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Take your breakfast out of the fridge and add a splash of peanut butter and blueberries. Done!
Nutritional values
Start your search, and you will see how many healthy recipes you can discover around the topic of a healthy breakfast.
