Many nutritionists don’t recommend skipping breakfasts. This meal is meant to provide us with the necessary energy – and we certainly need some while traveling – and prevent overeating during the rest of the day. So this article will be interesting to those who don’t turn down a proper breakfast.
If you have a breakfast out
Although all those buns and croissants look tempting, consuming them on empty stomach may lead to overdose, that’s why it’s not a good idea to choose them as a key component. Simple carbs don’t satisfy our body for long leading to sharp hunger in a couple of hours.
Try building a balanced breakfast using other options on the menu by combining complex carbs, proteins and fats. For instance, order two eggs (cooked the way you like but using minimum added fat), a wholegrain toast and a little butter with it, fresh fruits and berries (or a fruit salad without dressing) and a portion of sugar-free yogurt. By the way, fruit juice and a whole fruit is not the same thing.
If your breakfast is included
A complimentary breakfast doesn’t always provide an appropriate combination of food ingredients. But we can find a way out here too if we aim at taking good care of our health.
Again, try to include at least three product groups into your breakfast: complex carbs, proteins, fats and fruits. You will most probably find eggs on any breakfast table or you can substitute them with low-fat cottage cheese; many hotels serve porridge – you need it cooked with water and sugar-free; a little cheese can be added as a source of fat and protein. Fruits shouldn’t be a problem; apples, pears, and bananas can easily make up for cakes.
If you cook your own breakfast
Some of us have very early breakfasts or plan a morning picnic, or follow a strict diet. We can always head to the nearest supermarket.
If there is not cottage cheese, look for mozzarella or some other cheese low in fat. Greek yogurt is usually high in protein and contains minimum sugar and fat. Oat-flakes or other cereal flakes can be prepared by adding hot water (or yogurt). Add some Brazil nuts, cashews or almonds for an extra source of fat and protein. A nutritious avocado is another option of adding fats. Fruits and berries can make for a dessert.