If you want to eat right, you have to fight your way through a jungle of rules, dogmas and wisdom. Low carb, Paleo, sugar-free, cheese closes the stomach, at least 2 liters of water a day, instead of coffee prefer tea- the list is endless. However, one myth persists: nothing beats a balanced breakfast!
Why eat breakfast at all?
Instead of fresh fruit, muesli, a soft-boiled egg and wholemeal bread, breakfast often consists of a coffee to go and something from the bakery, which you eat quickly on the way to work rather inattentively. The advantage is clearly the time saved. But apart from the 20 to 30 minutes you might save, there are few good reasons to do without a good breakfast.
What is the advantage of breakfast?
Basically, breakfast should be given more attention. During sleep, the body recovers, but nevertheless continues to work diligently and burns energy. This can be compared to a television set that is on stand-by all the time - it consumes less power, but the consumption adds up after a certain amount of time. After about 6 to 9 hours of sleep, most of the energy resources of the previous day are used up and your body needs new energy. If you replenish your stores directly in the morning, your body can immediately start to use this energy again. You are automatically fitter, more concentrated and more active. If you don't have breakfast or if it is too small, your body has to burn energy that it doesn't have. This not only slows down your metabolism, but is also not good for your muscles in the long run.
Does this mean that breakfast is really the most important?
No! The only thing that is certain is that breakfast should be taken. How sumptuous it is and how it relates to the other meals has no connection whatsoever. The assertion that breakfast is the most important, often uses the above arguments, but is much too short-sighted. Because alone from the fact that one should eat breakfast, it does not follow inevitably that the breakfast is also the most important meal in the day. In this respect, therefore, this thesis is a myth.
Do's & Dont's at breakfast
Not the most important meal, but still important. To ensure that your breakfast provides you with the best possible nutrition, there are a few tips you should follow.
Gladly rich, but not TOO rich
Bacon, eggs, cheese and bread or even potatoes - the classic country breakfast. Often this breakfast is said to be good for people who have to do heavy physical work. However, this is not quite true. Because the many fats in combination with the carbohydrates in the morning make you initially sluggish and tired. The reason for this is that your body cannot process both at the same time and that your digestion has to work hard, especially with too much saturated fatty acids.
Therefore, you should rather eat less fat and more carbohydrates in the morning, because carbohydrates give the brain energy. But here, too, it is advisable to fall back on foods that cause the blood sugar level to rise only slowly, such as whole grain products, oatmeal or muesli.
Sweet or savory?
If you are one of those people who can only eat sweet foods in the morning, then spreads such as honey, jam or nut mousses are ideal. Dried fruit in muesli, such as raisins, sweet cherries, banana chips, raspberries or coconut chips also make for a good start to the day. If you prefer something hearty, try the traditional Scottish porridge, for example - it's lightly salted. But also sausage, cheese and eggs in moderation are absolutely okay. A good breakfast is rounded off with fruit and a cup of coffee or tea, for example.
How do you manage to eat breakfast?
The coffee to go problem is well known - so how do you manage to have a balanced breakfast? If you don't have enough time in the morning, you can prepare your muesli the night before and put it in the fridge overnight. This works especially well with overnight oats. If you don't really have an appetite in the morning, you can simply take your breakfast to university or work and eat it there in peace. If breakfast alone is too bland for you, then try to create a pleasant atmosphere. You can, for example, think about some rituals, such as listening to the radio or preparing the table, or get some nice, appealing breakfast dishes.
By the way, for small morning lows, it's a good idea to take a muesli bar, nuts or nut/fruit mixes with you. It gives you energy and puts you in a good mood!