Proper breakfast

Doctors say that breakfast - important meal, which is not to be missed.If you miss the morning meal, then the body does not have enough strength and energy to complete the work during the day.Proper breakfast - the key to good health.From what we eat, wake up in the morning, will depend on our mood for the whole day.Start your morning with a healthy and balanced breakfast made for the right recipes.

Recommendations nutritionists on nutrition

Proper nutrition - is the observance of the principles and specific dietary advice regarding food.To begin to eat properly, you need to:

  • Eating at the same time.Breakfast, lunch and dinner should start at the same time every day, without exception.Dining on a clear timetable promotes proper digestion, the normalization of the digestive system.
  • Eat slowly, chew well the food, it will help it to better assimilate.
  • Do not take the liquid before or immediately after a meal.It is advisable to drink water, tea, and other beverages in an hour after b
    reakfast, lunch or other meal.
  • Each meal should start with the consumption of food from raw vegetables and fruits.
  • Compose your daily menu so that it was 40% protein, 30% carbohydrate and 30% fat, it is especially important for athletes.
  • Avoid convenience foods, fast food in favor of regular healthy meals.

Good to eat in the morning?

Many people prefer to eat in the morning that the fastest way to cook: toast, scrambled eggs and sausage or sausage.Eating these foods in the morning violates the principles of proper nutrition.Morning menu should be a third of the total daily diet.For breakfast, you need to choose the right nutritional meals that will saturate the body.Desirably, the morning menu consist of a set of different products.To comply with the principles of proper nutrition drink for breakfast:

  • Milk and milk products.Low-calorie cheese will satisfy the body's need for protein food will satisfy its useful vitamins, trace elements, and will not harm the figure.
  • Cereals.Whole grain breads and cereals - the perfect start to the day.Oatmeal and bran bread, smeared with a thin layer of butter will become sources of energy for the day's work, both adults and adolescents.
  • Fruits and vegetables.Each meal should include a portion of fresh vegetables, fruits, and breakfast is no exception.Useful as dried fruit, add them in small portions into porridge for breakfast.
  • Meat, Poultry.Protein foods are good throughout the day.Eggs - the only source of protein.In the egg yolks contain a lot of cholesterol, harmful to health.Therefore, nutritionists recommend that instead of the usual scrambled eggs for breakfast to cook an omelet of three proteins and one yolk.Sandwich with a piece of boiled chicken diet will not hurt, but will be useful to correct the morning meal.

menu for breakfast, lunch and dinner for weight loss

Thanks to choose the right diet at breakfast time the body gets the nutrients that support it and satisfy hunger until dinner.The scientists found that in humans, skipping the morning meal, the metabolism slows down to 7-8%, and this leads to weight gain.For breakfast is recommended to eat no less than 25% of calories daily menu.To lose weight, choose as a regular morning meals:

  • porridge;
  • protein omelet with vegetables;
  • cottage cheese with herbs.

Do not forget about lunch, it must be scheduled in your time of the day.For lunch fit:

  • sandwich with chicken;
  • vegetable salad;
  • yogurt with a handful of dried fruit;
  • natural yogurt with no sweeteners.

Lunch - a hearty meal, which consists of several dishes.According to the principles of proper nutrition, for lunch you must eat about 40% of total calories daily diet.Doctors recommend for the prevention of gastrointestinal diseases, gastritis, as well as for weight loss, include a lunch menu hot dish.Proper meal for weight loss - is:

  • salad of fresh vegetables, which should start the meal.Vegetable dish will start digestion, saturate the body of useful fiber.
  • vegetable soup, vegetable soup, cabbage soup or ear - hot dish is recommended to use daily.
  • piece of boiled chicken, turkey, lean fish.A portion should be small, the meat should be cooked without oil and salt.

in favor of newfangled diets, many people are starting to give up dinner.Do not do it ever!Low-calorie dinner right will help you wake up in the morning in a good mood, without the headaches.When skipping the evening meal may be a problem with the work of the gastrointestinal tract, until the ulcer disease.To lose weight, eat dinner recommended:

  • boiled or steamed vegetables, stews.
  • fish dishes.Fish is best steamed or baked in the oven.
  • dairy products.Useful as a low-fat varieties of cheese, and low fat cottage cheese, kefir, yogurt.

Recipes tasty and healthy dishes for breakfast with photos

Baked apples with cottage cheese - healthy breakfast option

Ingredients:

  • large apples - 5 pcs .;
  • low-fat cottage cheese - 200 g;
  • raisins - a few tablespoons;
  • candied fruit - to taste;
  • powdered sugar - 1 tbsp.l .;
  • natural honey - 1 tbsp.l .;
  • cinnamon.

cooking sequence:

  1. Apples are washed under running water and dried.Carefully cut away the "hat" at the apple, with the help of a teaspoon remove the core.
  2. Curd blender whisk until fluffy.
  3. Raisins, candied pour boiling water, then the water is drained.
  4. Mix cottage cheese with raisins and candied fruit, add the powdered sugar.
  5. Curd farshiruem prepared apples.
  6. Stuffed apples cut camouflage caps, wrap each fruit in foil.
  7. dish Bake at 180 degrees in the oven for a quarter of an hour.
  8. serving, lightly sprinkle it with cinnamon and watering natural honey.

Omelette with vegetables in the oven - useful and nutritious breakfast

Ingredients:

  • chicken eggs - 5 pcs .;
  • fatty cream - 50 ml;
  • young squash or zucchini - 1 pc .;
  • small carrots - 1 pc .;
  • one sweet peppers of any color;
  • large tomatoes - 1 pc .;
  • along the beam parsley and green onions;
  • cheese if desired - a couple of tablespoons;
  • spices.

cooking sequence:

  1. tomatoes cut into slices.
  2. have zucchini or courgette remove the skin, cut it into cubes.
  3. sweet peppers without seeds and grind into cubes.
  4. Carrots, peeled, cut into thin strips.
  5. Greens finely chop.
  6. In a deep saucepan, warm up a couple of tablespoons of sunflower oil, we send him a carrot.Simmer it until cooked (about 7 minutes).
  7. Add the carrots to the rest of the prepared vegetables and stew them under the lid closed for 5 minutes.
  8. In a separate bowl, beat the eggs deep cream to the pomp for a few minutes.Add the grated cheese in the dish.
  9. Putting the egg mass with ostyvshimi steamed vegetables.
  10. Pour mixture into ovenproof dish and bake in the oven at 180 degrees about a quarter of an hour.Breakfast is ready!

Useful oatmeal - regular breakfast with a minimum

calories Ingredients:

  • oatmeal - 1 cup;
  • two glasses of skim milk;
  • sugar to taste, salt;
  • a small piece of butter;
  • handful of raisins;
  • one medium-sized apple.

cooking sequence:

  1. in boiling milk Pour oatmeal.Stir, cook porridge on low heat until tender (3-5 minutes).Adding salt to taste, sugar and butter.
  2. have apple cut away the peel and remove seeds.Cut the fruit into small cubes, add to the mess.
  3. Raisins scalded with boiling water, dry.Embark on a plate to the oatmeal.The dish is ready!

Cottage cheese with herbs - useful and nutritious meal

Ingredients:

  • 0-% fat cottage cheese - 200 g;
  • green beam (dill, parsley, cilantro, green onions);
  • garlic - 2-3 cloves;
  • salt;
  • tomatoes - 2 pcs.

cooking sequence:

  1. Greens finely chop.
  2. Garlic is passed through the press.
  3. Mix cottage cheese with fresh herbs and garlic, add salt to taste.
  4. Cut tomatoes into slices.
  5. In each circle put a tomato on a tablespoon of curd mass.
  6. Dish decorate with a sprig of parsley.

Useful sandwich - the right start to the day

Ingredients:

  • dietetic bread;
  • goat cheese - 100 g;
  • dried tomatoes - 50 g;
  • wheat germ;
  • lettuce or arugula.

cooking sequence:

  1. Dietary dry bread in the toaster or roast on the grill without oil.
  2. on bread lay hardwood "cushion" of grown wheat, lettuce or arugula.
  3. leaves laid out on pieces of goat cheese and sun-dried tomatoes.
  4. top of a little greenery, cover with a second sandwich loaf.Breakfast is ready!

perfect and balanced start to the day from the Herbalife

If you do not have time to prepare a proper breakfast in the morning, we recommend that you pay attention to the products of the company Herbalife.The advantage of preparing breakfast on Herbalife is that you do not need to calculate the ratio of proteins, fats and carbohydrates in order to make the dish useful for the organism.You only need to drink cocktails ready to have correctly picked calorie.

Perfect Breakfast from Herbalife - is a ready-to-eat products.As indicated in the manual scheme, add the dry mixture in the low-fat milk, whisk shake in a blender and drink in the morning for breakfast.cocktail formula chosen so as to saturate your body with all the nutrients and vitamins.Want to learn more about proper and healthy breakfast - watch the video below.


Video: breakfast options at

nutrition With our advice and step by step recipe you can prepare yourself the right healthy breakfast.Apply your imagination in cooking time, add new products, experiment with ingredients, then you get a tasty dish.If you want to know more recipes for breakfast dishes correct and inspire cooking, we recommend to watch the video master class below.After watching the video clip, you will learn how to cook more dishes that are fully consistent with the principles of proper and separate power supply.