Good start to the day with an invigorating breakfast

Breakfast is the most important meal of the day and ensures that you can spend the day full of energy. Yet there are many people who cannot eat it in the morning and prefer to skip breakfast. People who skip breakfast in particular tend to catch up later in the day. People often turn to unhealthy foods, which increases the risk of obesity. Why is breakfast so important and which foods are suitable for this.

Start the day well

There is a reason why it is said that breakfast is the most important meal of the day. A good breakfast will prevent you from becoming weak and will make you brighter and more cheerful. If you don’t give yourself time to eat something in the morning or you can’t get a bite down your throat, don’t be surprised if you get a dip during the morning or almost fall asleep at your desk in the middle of the afternoon. . Nutritionists say: eat breakfast like an emperor, lunch like a king and dinner like a tramp. This shows how important breakfast is.

Why breakfast is good

There are many people who leave the house on an empty stomach and end up with too little energy during the day. It has been scientifically proven that if you have a good breakfast, you can prevent yourself from overeating later in the day, especially in the evening. Heavy dining can also seriously disrupt your night’s sleep. A good breakfast contains a quarter of the daily vitamins and minerals. This ensures that the body produces all kinds of vitamins, including vitamin B, which produces your sleep hormones.

If you want to lose weight

If you are on a diet to lose weight, breakfast is also essential because you make your digestion work harder and you are less likely to be tempted by unhealthy foods later in the day. A breakfast makes it easier for you to stick to a diet, because it gives you a feeling of fullness. If you never eat breakfast, your body will go into a kind of energy saving mode. When you ingest food, your body will use it extremely sparingly, which means you will burn it less easily.

Burning in the body at night

It’s seven in the morning, you just woke up and the last thing you ate might have been dinner or the slice of cheese at nine in the evening. During sleep, metabolism slows down, but energy is still needed to keep the body running. This is especially true for your brain. Your heart must also keep beating and you must keep breathing. During sleep, the supply of glucose in your liver is used and not replenished. That’s why you need a good breakfast to replenish this.

Refuel again

By eating something as soon as possible after waking up, you immediately put your digestive system to work and the glucose stores in your liver are replenished. This gives the brain enough fuel to function properly. It turns out that people who eat a good breakfast perform better mentally and verbally and can concentrate better than people who don’t. This makes you feel better and have more energy. Be careful not to have too much lunch, as this can cause a dip in the afternoon.

The perfect breakfast

An ideal breakfast will give you a mental and physical boost, but it should also make you feel so full that you won’t have the urge to snack a little later. It is good to have a snack between the main meals, for example a piece of fruit or a bowl of yoghurt. This keeps digestion going. Choose a breakfast with many carbohydrates, little fat and sufficient fiber.
Examples of a good breakfast are:

  • A bowl of fruit salad, covered with yogurt and a handful of muesli
  • A plate of oatmeal porridge with banana slices
  • Low-fat yogurt with muesli without sugar and mixed berries
  • A sandwich with low-fat cream cheese and pineapple slices
  • Two slices of toasted whole wheat bread with peanut butter
  • Wheat flakes with semi-skimmed milk and a banana
  • Two whole wheat sandwiches with a little butter and cheese, with a glass of milk
  • A bowl of low-fat cottage cheese, containing a piece of fruit, a small amount of walnuts and honey


No appetite in the morning

If you really aren’t hungry in the morning, you still have to train yourself to eat something. It often takes some getting used to and if you persevere, you will notice that at some point your body will ask for nutrition. If you lack appetite, you can start the day with a glass of (butterm)milk, fruit juice or drinking breakfast. Or you make a smoothie from milk and fruit. If you didn’t eat much for breakfast, try eating something later in the morning. For example, something mentioned in the examples above.

No time for breakfast

People who get out of bed in the morning and are busy with, for example, the children and preparing for the day, claim that there is no time for breakfast. Preparing breakfast doesn’t have to take long. How long does it take to grab a bowl of yogurt and eat it? Or have a breakfast bar or a banana in between. You might only have to get up five minutes earlier. If you really don’t like this, eat a sandwich or dried fruit on the way to work. It may also be an option to prepare breakfast the night before; all you have to do is take it out of the refrigerator and eat it.

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