Breakfast is the first and most important meal, which determines brain function, energy levels, and even mood for the whole day. According to nutritionist Kateryna Svystun, it is the morning diet that determines concentration, performance, and eating habits for the future.
Why breakfast is important
After a night's rest, the body needs glucose, the main "fuel" for the brain. Regular breakfast helps you focus better, stabilizes blood sugar levels, and reduces the risk of obesity and type 2 diabetes.
What should be in breakfast?
A balanced morning meal should include:
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proteins (eggs, fish, dairy products, nuts),
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complex carbohydrates (whole grain cereals, bread),
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fiber (fruits, vegetables, berries),
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healthy fats (avocado, seeds, olive oil, fatty fish).
What foods to avoid You
should not start the day with sweet rolls, sugary cereals or carbonated drinks. They give only a short burst of energy, after which fatigue quickly sets in. Also undesirable are sausages, hot dogs and fatty fast food, which overload digestion.
Which breakfast is right for whom?
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for children and adolescents - proteins from dairy products and slow carbohydrates,
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for adults with office work - whole grain cereals with vegetables and protein,
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for those who do physical work, an emphasis on carbohydrates for long-lasting energy,
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for older people - products with fiber, omega-3 and antioxidants.
When is it best to eat breakfast?
Experts advise eating within the first two hours after waking up. Skipping breakfast is undesirable, as it reduces concentration, slows down metabolism, and increases the risk of overeating in the evening.
The most common myths about breakfast
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Coffee can replace breakfast - it is not true, because it does not contain any nutrients.
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Skipping your morning meal helps you lose weight - on the contrary, it provokes overeating.
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Cereal with milk is a healthy breakfast. In fact, it has too much sugar.
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Fruit on an empty stomach is harmful - this has not been scientifically proven.
Top tip
: Take small steps: drink a glass of water after waking up, replace sugary cereals with porridge, keep simple healthy foods on hand. This will help you form healthy morning habits without radical changes in your diet.
