Healthy breakfast: tips for a good start to the day – Guide

Status: 08/31/2022 4:03 pm

Fresh wholemeal bread, homemade muesli and crunchy raw vegetables: what does a nutritious breakfast look like? And is it unhealthy to skip breakfast? ideas and recipes.

For many people, breakfast is the most important meal of the day. Others are simply not hungry in the morning. The German Association for Nutrition (DGE) recommends eating and drinking something within the first two hours after waking up. Diabetics, pregnant women and lactating women in particular should adhere to this. For everyone else, eating breakfast is not necessary. In any case, you should make sure you drink enough.

Healthy breakfast for the whole family

A healthy breakfast in the morning provides children and adults with energy, improves their metabolism and helps them concentrate better. It also prevents you from eating mostly unhealthy foods until lunch. So, if you already have an appetite in the morning, you should make sure you eat a nutritious and varied diet:

  • high quality cereals (whole grain products)
  • High-protein, low-fat dairy products (yogurt, cream cheese, quark, cheese, eggs)
  • healthy fats (nuts and whole grains)
  • lots of vitamins and minerals (fresh fruits and vegetables)

Bread fillings for the breakfast table

A freshly baked bread surrounded by different roles.  © Photo: etorres69

Wholemeal breads and rolls fill you up longer than white flour products.

Bread and rolls can be bought or baked yourself. They are healthier when made from whole grain flour, which has significantly more fiber and plant-based protein than toast and other products made from white flour. This goes well with cheese and low-fat quark, with lots of raw vegetables and fresh fruit. The classic breakfast egg is also rich in important nutrients. Not only is it high in protein, but it’s also full of vitamins and minerals. According to the DGE, up to three eggs per week are allowed.

On the other hand, highly fatty and processed sausages such as salami, salami and ham, do not belong on a healthy breakfast table. Numerous studies have shown that regular consumption can increase the risk of cancer.

Make your own muesli, overnight oats and porridge

Colorful breakfast cereal with sugar in a bowl.  © Case photo: Camila Maria da Silva Miranda

Mueslis and ready-made cereals are often high in sugar and low in nutrients.

“Oat flakes are the perfect base for self-made sugar-free muesli”, recommends doctor and moderator Dr. John Wimmer. Oatmeal is also a whole grain product and, in addition to abundant fiber and protein, it also contains important minerals and vitamins. So let’s have a fill Combine porridge (oatmeal) or overnight oats (cereal porridge) with blueberries, flaxseeds, yogurt and other superfoods of your choice. You should avoid sugary breakfast cereals and industrially produced fruit yoghurts, as these often contain a lot of sugar.

Tip: With overnight oats, the name says it all – the cereal stays in the fridge overnight. Therefore it can be wonderfully prepared the night before, so that it can be eaten in the morning for breakfast.

Further information

A dish of oatmeal and loose rolled oats in a wooden spoon © Colourbox

Toast and jam every morning – this is monotonous and unhealthy. Alternatives are porridge, quark and wholemeal bread. more

Healthy breakfast on the go

The famous lunch box is no longer just for school children. If you don’t have time for a big breakfast at home, you should definitely pack a colorful selection of sandwiches, raw vegetables and fruit for work. Porridge and yogurt can also be easily transported in screw-top jars. If you take a varied breakfast with you, avoid cravings and don’t eat unhealthy foods.

No Breakfast: Losing Weight Through Intermittent Fasting

An hour next to a healthy breakfast.  © COLORBOX Photo: azgek

Intermittent fasting according to the 16:8 method is healthy and relieves the body.

Some people can’t or don’t want to eat anything in the morning, this gives the body more time to cleanse itself. “By the way, you do something so called “Intermittent fasting according to the 16:8 method,” explains Dr. Silja Schäfer. This means eight hours a day to eat and 16 hours to digest and regenerate. This not only relieves the body, but can also help healthy way to lose weight and Studies have also shown that intermittent fasting protects against diabetes (type 2) and may even support cancer therapies.

However, if you skip breakfast, you should make sure you drink enough in the morning. During intermittent fasting, black coffee, herbal and fruit teas without sugar and enough water are also allowed.

Further information

Linseed oil and linseed on a wooden table.  © Photo: cropped

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A plate of raw mixed vegetables and dip.  © Photo: Svetlana Kolpakova

Energy balls, lentil waffles or raw vegetables: tasty snack alternatives and quick recipe ideas for the office and at home. more

Presenter Vera Cordes in a conversation with nutritionist Silja Schäfer in the studio.  ©Screenshot

7 min

Nutrition Doc Silja Schäfer has tasty alternatives to the classic sausage sandwich in her bag. And give tips for a healthy evening meal. 7 min

A plate that is only one third full of food.  © photo alliance / Zoonar |  Olena Yeromenko

Intermittent fasting is a healthy way to lose weight and keep it off. What is the difference between the 16:8, 5:2 and 1:1 methods? more

This topic in the program:

The first | 01.09.2022 | 2:10 in the afternoon

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