For many people, the first meal isalso the most important meal of the day. Only by having a tasty and healthy breakfast they feel fit and full of energy. Is it also part of your everyday life? Then you will be interested in our many different options such as muesli, Bircher Muesli and porridge, which will make yourbreakfast more varied.
Even if having a breakfast is going out of fashion from time to time, it cannot be denied: The first meal of the day plays a major role in providing your body with new energy. It supplies minerals and trace elements and, in addition to your metabolism, boosts your immune system.
If it is difficult for you to eat something in the morning, you also should not skip breakfast, though. Instead, just change it a little, for example by drinking delicious smoothies.
If the early hours of the day are the reason for skipping breakfast, you can easily move it to 9 or 10 o’clock. Because at this time your circulation will work better. However, if you do not take up any energy at all, you may experience nausea and headaches. Your blood sugar level remains low and you feel tired and listless. Have breakfast even if you are on a diet. Otherwise, you will become so hungry before lunch that you will resort to unhealthy snacks and eat all the calories you saved up.
What ingredients should a balanced breakfast have?
For a healthy diet, your breakfast should never be one-sided. Try to have a mixture of all the following food components:
Protein (milk, yoghurt, soy drink, soy yoghurt, nuts)
Fat (cheese, nuts, seeds)
Carbohydrates (whole grain products, such as bread or oatmeal)
Vitamins (fruits, vegetables, berries)
And don’t forget to drink plenty of water, of course. Therefore, already start in the morning to cover your daily fluid requirements. Unsweetened fruit or herbal teas or water are particularly suitable for this. If you do not want to do without juice, you should mix it with plenty of water to reduce the sugar content.
For those who can’t eat after getting up: Prepare a smoothie with fruits and mix it with oats or chia seeds.
These are the top foods for a healthy breakfast
The following foods will help to enjoy a healthy breakfast:
Oats contain protein and vitamins that provide a lot of energy for everyday life. Complex carbohydrates ensure that blood sugar only rises slowly, as the body also absorbs them slowly. The result: You will not feel hungry for many hours. On top of that, oats contain fibre and fibre is good for your digestion. You can combine them excellently with fruits, nuts, seeds or even yoghurt.
There are plenty of fruits and no matter which fruit you choose – you will get lots of vitamins, fibre and good carbohydrates. Therefore, kiwis, bananas, apples, grapes and many others are perfect. Their fructose will give you an extra energy boost, while you will never feel over-satiated or heavy.
When it comes to berries, you also have a great variety to choose from. Berries provide large quantities of vitamin C and minerals for your healthy diet. In addition, they have antioxidants, which prevent premature aging of your skin and the formation of wrinkles. In order to protect the environment as much as possible, you should make sure that you only buy fresh berries during the berry season in summer. You can then freeze them – either whole or as berry puree – and enjoy them off-season. Without guilty conscience.
If you are vegetarian or vegan, nuts (walnuts, cashews, almonds, etc.) are a great ingredient for your breakfast because they contain a lot of vegetable protein. Unsaturated fatty acids provide your body with so-called healthy fats, which have anti- inflammatory effects and protect your heart.
On top of that, nuts regulate your cholesterol and blood sugar levels and can be used in many ways, for example in combination with oats or yoghurt.
Seeds and kernels
Surely you have already heard of so-called superfoods, like chia or flaxseeds. They are especially important for you because of their high proportions of omega-3 fatty acids, which have a good influence on your brain function and performance.
Eggs are not only delicious, they also offer many advantages. First of all, with 13 grams per egg, they are an ideal source of protein. They also provide many vitamins, such as the fat-soluble A, D, E and K, as well as minerals iron, calcium and potassium. Your concentration will increase and you will feel full for a long time. Are you a follower of low carb? Well, then eggs are the perfect breakfast, as it has almost no carbohydrates with less than one gram per 100 grams. Furthermore, eggs never get boring due to their variety: scrambled eggs, omelettes, fried eggs and so on.
Another top food is yoghurt, because it is usually low in calories, sugar and fat. However, make sure to buy unsweetened natural yoghurt and combine it with fruits or nuts to stay satiated for as long as possible.
Healthy breakfast with oatmeal
You want to include oatmeal to your breakfast? Here are three delicious varieties for you:
For the classic porridge, the oat flakes are mixed with double the amount of milk and heated in a sauce pan for three minutes. Vegans can also use water or a vegetable drink. You can enjoy this dish cold or hot and top it off with many ingredients, such as fruits, nuts or honey.
For those who do not have much time after getting up, overnight oats are the best alternative. You prepare your porridge cold in the evening by simply mixing the flakes with water, milk or plant drink. Then store it in the fridge overnight and the next morning you will have a quick and healthy breakfast to-go.
A special form of oatmeal is bircher muesli. Soak the oat flakes overnight and add lemon juice and (condensed) milk or almond milk in the morning. Shortly before eating, rub an apple into it and your stomach-friendly muesli is ready.
5 tips for a healthy breakfast
Take enough time
Do not gobble your breakfast, enjoy it. On the one hand, this is easy on your digestion, on the other hand you will only then notice a feeling of fullness. This prevents you from eating unnecessary calories.
Have varied breakfasts
Try out many delicious recipes and do not let boredom arise. Alternate between sweet and savory breakfasts and vary, for example, with different types of fruits according to the season. If you prefer hearty food, you can try different spreads and garnish them with cucumber or tomato, for example.
Leave out sugar
If you eat too much sugar in the morning, your blood sugar level rises rapidly and drops just as quickly. The unpleasant consequence are cravings for unhealthy food. For this reason, avoid sugary instant mueslis, sweetened yoghurts and baked goods from the bakery. Instead, sweeten your breakfast with fruits or some honey.
Prepare breakfast in advance
If your mornings are stressful, you should prepare your breakfast already in the evening (see Overnight Oats) the day before. With something healthy, your first hunger will be satisfied quickly.
Do not eat too much
Make sure you do not eat too much. More food does not give more energy. On the contrary, your body will be too busy digesting, which will make you feel rather listless than motivated.
What is healthier, hot or cold breakfast?
A question with many different answers and opinions: Should we have our breakfast hot or cold? It can be said that there is no such thing as the perfect breakfast. It always depends on the individual needs. So listen to your gut and eat what is good for your body in the morning.
Followers of Traditional Chinese Medicine (TCM) or Ayurveda swear by a warm breakfast, such as soup or warm porridge. They believe that, as a result, our immune system is strengthened and that our body does not have to spend unnecessary energy on warming and digesting the food.
Put the oat flakes in a bowl and cover them with water
Place the mixture into the refrigerator and allow the mixture to swell for at least one hour
Take the muesli out of the fridge in the morning and add the milk
Grate the apples over the muesli and stir it into it
Sprinkle the grated or chopped hazelnuts over the muesli
Do you want to decrease the waiting time in the morning? Then you should put the soaked oatmeal into the refrigerator the day before. This way you can take the oatmeal directly out of the fridge the next day and refine the Bircher Muesli with the remaining ingredients.
Our gastrointestinal system is probably one of the most complex systems in our body. Do you want to increase your well-being? Then promote intestinal health. What is a healthy gut and what positive effects do oatmeal have on the gut? We will answer all these questions and more in the following article.
For many, the first challenge for a healthy start to the day seems to be a sugar-free breakfast, as people are only too happy to reach for a roll with a sweet spread with their morning coffee. But that doesn’t have to be the case. There are many simple recipes with sugar-free foods that will get you ready for your day and give you a sweet treat. You can find everything in the article!
You want to have a healthy breakfast, but don’t know how? And you don’t want to compromise on taste? In our guide, you’ll find out how to start the day tasty and with all the important nutrients at the same time.
Especially on weekdays, time is more than tight in the morning. Every additional action throws the plan into disarray. But the time for a healthy breakfast is the most important. Because with a balanced and fibre-rich breakfast, every child starts the day happier, more concentrated and, above all, healthier.
Strawberries, raspberries, blackberries, currants and cranberries – are they all the same or are there any differences? We will get to the bottom of this and clarify what to consider when buying berries. We will also explain why berries are good for health in general and for memory and heart in particular.
Nuts are excellent sources of nutrients – not only do they provide us with healthy fats, they also supply us with plenty of vitamins, minerals and trace elements. They should therefore not be missing in any nutritional plan. Nevertheless, many people label them as calorie bombs and avoid them in their diet in order to […]
As the main ingredient of muesli or porridge, oat flakes have become an indispensable part of many breakfast tables. They are also an important component in sports nutrition, for example in muesli bars. Oat flakes are considered as a superfood and because they don’t have to be transported halfway around the world, they are more […]
Sleepyheads, beware! – If you like to spend a little more time in bed in the morning, but you still don’t want to skip breakfast, you’ve come to the right place. A secret tip for you: overnight oats. As the name already suggests, this healthy breakfast is prepared the day before with oats and fruit. […]
Chia seeds originally come from Mexico and are an ancient food that was part of the normal diet of the Aztecs and Mayans. The seeds are still widespread in Mexico and Central America and are not only eaten for breakfast as a topping. Chia is called “Chia Salvia hispanica” in the technical language and is […]
There is a common sense that oats are one of the healthiest grains on the planet. Whether as flakes, in muesli, in porridge or as a dough. Nevertheless, oats are often underestimated or even ignored. Hardly anyone would categorize oats as superfood, although the small grain would definitely deserve this title. For us as producers […]