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A nutritious, well-balanced breakfast can give you energy and prevent you from eating too much during the rest of the day. For breakfast you can eat a good amount of carbohydrates to fill your carb stores. They will be easily burnt during your daily activities. By using carbohydrates with a low glycaemic index (wholegrain oats for example + rich in antioxidants) your blood sugar levels are rising slowly and will slowly fall down again. This helps with feeling full longer and fighting cravings. Furthermore you can eat eggs at the fist meal of the day. Eggs are high in protein and several important nutrients. They also promote fullness and help you eat fewer calories. In most people they don’t increase the cholesterol levels. Natural Greek Yogurt contains proteins and only little sugar.

Protein has been shown to reduce feelings of hunger and has a higher thermic effect than fat or carbs. The thermic effect refers to the increase in metabolic rate that occurs after eating. The higher the metabolic rate the higher the amount of burnt calories.

Yogurt and other dairy products can also help with weight control because they increase levels of hormones that promote fullness. Certain types of Greek yogurt are good sources of probiotics like Bifidobacteria, which help your gut stay healthy. 

To make sure your yogurt contains probiotics, look for the phrase contains live and active cultures on the label. Try topping Greek yogurt with berries or fruit to increase your meal’s vitamin, mineral and fibre content.

Another very good protein source is cottage cheese.

Having a cup of coffee in moderate amounts is a great way to start your day. The caffeine in it may improve mood, mental performance and metabolism. In addition, coffee is rich in antioxidants, which reduce inflammation, protect the cells lining your blood vessels and decrease diabetes and liver disease risk.  A good alternative is green tea.

Berries are high in fibre and low in calories. They’re also rich in antioxidants.

Nuts are a filling, nutrient-dense food that may help reduce heart disease risk and improve blood sugar control.

A protein shake or smoothie is a great high-protein breakfast choice that promotes fullness and helps stabilize blood sugar levels.

Fruit is a good source of vitamins, potassium and fibre. It also contains antioxidants.

In general your breakfast should contain all three macro – nutrients which are carbohydrates, protein and fat and of course vitamins and minerals.

Breakfast Dishes Suggestions

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Author: Ute Klingler

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