Breakfast is often called one of the most important meals of the day, but is it really? Many nutrition experts and nutritionists agree that regular breakfast has a positive effect on the body. There is no unequivocal answer. While some studies suggest that skipping breakfast is not harmful, others insist on its benefits. However, there are many proven benefits for those who start their day with breakfast.
Therefore, we decided to invite Victoria Korchaga , a nutritionist and psychologist and a certified healthy lifestyle coach, to understand the benefits of breakfast for health and asked her to prepare three balanced plates for us to help start eating breakfast.
Victoria helps people find a balance between physical and emotional health, combines an expert approach to healthy eating without restrictions with psychological tools, helping people improve their well-being and find balance in life.
Why is it good to have breakfast?
1. Increases energy levels
After a night's sleep, when the body does not receive nutrients, the level of glucose in the blood decreases. Glucose is the main source of energy for the brain and body, so it is important to restore its level in the morning. If you don't eat breakfast, you can feel tired, lethargic and reduced productivity. Breakfast restores glucose levels, which helps improve concentration and general activity in the morning.
2. Reduces the level of anxiety and stress
After waking up, the level of cortisol, the stress hormone, which helps the body to wake up, naturally rises. Eating breakfast regularly helps stabilize cortisol levels, which reduces stress and tension throughout the day. Breakfast contributes to a faster reduction of cortisol and helps to stabilize the emotional state.
3. Helps control weight
Skipping breakfast can make you feel very hungry later in the day, making you more likely to snack and overeat. People who skip breakfast often choose higher-calorie foods for a quick energy boost, which can lead to weight gain.
4. Satisfies the need for vitamins and minerals
Many foods eaten at breakfast (fruit, whole grains, dairy products) are the main sources of substances such as B vitamins, vitamin D, calcium, iron and magnesium. Skipping one meal makes it difficult to achieve the recommended daily amount of nutrients, which in the long run can have a negative impact on health.
The main reasons why people skip breakfast
Despite abundant evidence of the importance of breakfast, many people skip this meal for various reasons. Here are the main reasons people skip breakfast:
1. Lack of time
In the fast pace of life, we often face a lack of time to prepare breakfast, preferring other priority tasks. People often sacrifice breakfast to cut down on morning chores or to make it to work or school in time.
2. Lack of appetite
Many people have no appetite after waking up. In some cases, this may be the result of a late dinner, individual biorhythms, pregnancy or general malaise. However, a lack of appetite can also be a sign of more serious problems, such as depression or anxiety, so it's important to pay attention to it and see a specialist if necessary.
3. Attempts to control weight
Some people find that skipping breakfast helps reduce the total number of calories consumed and promotes weight loss. However, studies show that regularly eating breakfast, on the contrary, can improve metabolism.
How to start eating breakfast: practical tips
The habit of eating breakfast can be easily integrated into your daily life and you can really enjoy the process. Here are some practical tips for those who are not used to breakfast:
1. Start small: If you're not used to eating in the morning, start with light snacks like yogurt, fruit, and nuts. This will help you get used to eating in the morning without feeling heavy, and over time it will become a habit, and you will be able to increase the portion.
2. Plan breakfast in advance: It can be both preparing a whole meal in advance (for example, lazy oatmeal or ready-made dishes that only need to be heated), and preparations (cut vegetables and fruits in the evening, boil eggs - all that remains is to put everything on a plate).
3. Choose simple dishes: Choose dishes that take no more than 15 minutes to prepare (for example, avocado toast or scrambled eggs).
4. Have dinner 3-4 hours before bedtime: This way, the probability of feeling hungry in the morning will increase.
5. Make breakfast a tradition: Having breakfast with family or friends can increase motivation and enjoyment of eating.
6. Experiment: Look for your favorite food combinations, even if it's not your typical "breakfast food." For example, add matcha granola to your morning scrambled eggs. Our granola is made from whole grain oatmeal with the addition of hazelnuts, which will enrich your plate with taste and benefits
7. Make breakfast a pleasant routine: Play music in the background, choose an aesthetic plate and arrange a cozy atmosphere. Positive reinforcement in action!
What to eat for breakfast?
Breakfast provides an opportunity to saturate the body with nutrients for a productive start to the day. If you sometimes skip breakfast, don't feel guilty about it. However, if you regularly skip breakfast, pay attention to the fact that during the day you eat the entire norm of macro- (proteins, fats and carbohydrates) and micro-nutrients (vitamins and minerals). A nutritious breakfast should include a variety of foods for a balanced diet.
Breakfast usually makes up about 35% of the daily diet. A nutritious breakfast can give you energy for a long time. What should be on your plate:
high in fiber:
- grain products
- fruits
- berries
- vegetables
proteins:
- sour milk cheese
- eggs
- Greek yogurt
- legumes
unsaturated fats:
- fish
- seed
- nuts
- avocado
3 recipes for balanced breakfasts
1. Breakfast for a traditional type of food
- avocado toast
- egg
- shrimp
- olives
- vegetables
- green
- berries, fruits
2. Vegetarian balanced breakfast
- whole grain bread
- avocado
- omelette with mushrooms
- salad
- olives
3. Vegetable breakfast recipe
- chickpea bread
- vegetables
- bean
- avocado
- hummus
- salad
- seed mix
- berries, fruits
