Breakfast must be the most substantial meal of the day – it is a widely spread point of view supported by many scientists and researchers. But many of us simply do not wish or have time to cook for breakfast because of rat race of our lives. We got used to quick snacks or energetic drinks that decrease our appetite, but sometimes it is important to stop and think what awaits us in the nearest future. If you do not want to be in the risk group of people, who suffer from the most widely spread diseases, pay attention to your breakfast and food you must eat every day in the morning.


No wonder why oatmeal is regarded a very healthy breakfast and is so popular all over the world. Apart from a variety of minerals and vitamins like folate, potassium and omega-3 fatty acids it contains beta-glucan, a fiber that lowers cholesterol and helps you to feel fuller for a longer period of time. Moreover, it takes only a couple of minutes to prepare it and oatmeal is perfectly combined with milk, nuts, fruit, honey etc.


Highly nutritious this milk product is very practical for early morning: it can be prepared in advance and drunk on the way to your work. It is a source of calcium, protein and potassium that is also low in calories. It goes in a variety of flavors but we do advise to add some fruit to the plain yogurt for it to become even tastier and healthier.


Eggs are considered to be a rather substantial meal for breakfast and eating them in the morning people take fewer calories during the day. Yolks contain zeaxanthin and lutein vital for eyesight and are full of high-quality protein. There is also choline extremely important for liver and brain in them and a variety of other important vitamins and nutrients. In addition, the diversity of brunch recipes with eggs make them very versatile too.

Fruits and berriesFruit and berries

There is hardly anything more delicious and quick and easy to cook than fresh fruit and berries. They contain an abundance of different vitamins, minerals, antioxidants and nutrients that support our organism and are indispensable for it. They are a perfect addition to any sweet meal and can be a separate dish like smoothie or salad. The most popular berries are blueberries, strawberries, raspberries and of course, watermelons, while suitable for breakfast fruit are bananas, grapes, grapefruits etc.


Veggies contain a significant amount of beneficial vitamins, minerals and antioxidants to enhance the immune system and the overall organism state. They are rich in water for body hydration and fiber for digestive wellness. They give an energy boost for the rest of the day if eaten for breakfast.


There is a viewpoint that each person must eat one different nut each day to live longer. All this is because nuts are satisfying and tasty. Despite being high in calories they prevent from weight gain and provide our organisms with such important minerals as potassium, magnesium and monounsaturated fat. They decrease cholesterol and blood sugar levels too.


There is no necessity to look for essay writing help to list all the benefits of green tea. It perfectly hydrates the body and contains less caffeine. There are numerous antioxidants to boost the immunity system and improve metabolism, so a cup of tea in the morning is a must.

whole-grain-breadWhole-grain bread

People, who can’t live without a sandwich in the morning, should opt for a whole-grain bread. It contains more nutrients and fiber than its refined counterpart and can be a source of iron, B and E vitamins.

Cottage Cheese

Decreasing “a hormone of hunger” called ghrelin cottage cheese is high in protein, special acids that promote weight loss. It also improves metabolism, is as filling as eggs and can be perfect for nutritious breakfast ideas topped with nuts, berries, flaxseeds or fruit.




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