What is a balanced meal for breakfast

Balanced breakfast: How to get the day off to a REALLY good start

No time, no hunger, not really awake ... There are many reasons to skip breakfast. But there are also those of us who just don't work so well without breakfast or who just like it too much and really celebrate the first meal of the day - both are perfectly fine.

But if you still like to have breakfast or are simply hungry, you should think a little when choosing your breakfast. Here you will find various suggestions for different forms of a delicious and balanced breakfast.

What does a good breakfast have to be able to do?

If we have breakfast, it is ideal when we are around 25 percent of our daily energy intake supplies, that means around 350 to 450 calories. And it should contain all food groups: carbohydrates, proteins, fat, vitamins and fiber.

Ideally, you see breakfast as a decent meal, whether you eat it at 7 a.m. at home or at work around 10 a.m.

Fruit or fresh vegetables are also very good for you in the morning, they provide you with important vitamins and minerals. The best thing to do is to eat an apple, berry, tomato or cucumber, for example, then you will also get healthy fiber.

Don't forget your drinks

Make sure that you take some of it in liquid form as a drink. This can be a glass of water, but also coffee or tea, preferably without sugar.

You shouldn't count smoothies just like that as a drink, but rather as part of the meal, because the fruits also provide a lot of energy and sugar.

Read also: Fit-maker in the morning! 5 delicious and healthy breakfast ideas

These powerhouses provide energy

For a sufficient portion of protein and calcium, milk, yoghurt and quark go perfectly with your breakfast, whether in muesli or as quark with wholemeal bread, according to your taste. Of course, ham, egg and cheese are also good sources of protein - but you should pay attention to a low salt and fat content.

Read also: Fit-maker in the morning! 5 delicious and healthy breakfast ideas

Which breakfast keeps you full for a long time?

Breakfast is not just breakfast. When it comes to pastries, we have a whole army of products at our disposal today. But a good breakfast will keep you full for a long time, so you should use whole grain products.

These include oat flakes, wholemeal bread and wholegrain rolls, which are much more filling than pure white flour products such as toast or croissants thanks to the complex carbohydrates they contain. It also gives your body important minerals and fiber.

Also read: Make porridge yourself: This is how healthy the power breakfast is!

This is not a balanced breakfast

Yeast plaits, croissants, pretzels and other pastries are of course very tasty, but also very nice calorie bombs (380 to 450 kcal / 100 g). You should only treat yourself to these delicacies on special occasions (Sundays or public holidays)!

By the way, muesli should be avoided by anyone who pays attention to their line. The only exception: oat flakes or muesli without sugar. All other muesli preparations are usually very high in calories and sugar (350 kcal / 100 g on average).

Also read: Low-calorie breakfast: This is an easy way to start the day

Not hungry in the morning?

By the way, it's not that bad to skip breakfast. At least that is what a study by a research group at the US Department of Food and the local obesity society has shown.

Even if the vernacular thinks it knows differently: It is not absolutely necessary to go straight to the breakfast table after jumping out of bed. It is much better to calmly prepare for the day and wait until the hunger comes by itself. The feeling of hunger just doesn't want to set in? Then prepare a take-away breakfast.

More interesting facts:

New study published: is breakfast really unhealthy or even harmful?

Fit-maker in the morning! 5 delicious and healthy breakfast ideas

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Finally out of the diet chaos: what exactly is a balanced diet?

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