How to have a quick and nutritious breakfast

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Breakfast is one of the important meals to help you recharge your body after sleeping and start the day more effectively. However, many people skip this meal. Here are some suggestions for you to prepare a quick and nutritious breakfast to avoid missing this important meal.

1. Healthy breakfast with eggs

Traditional breakfasts in Western countries mostly include eggs. The advantage of eggs is that they are easy to prepare, flexible in variations, contain a lot of protein and other nutrients that increase satiety, reduce calories and maintain stable blood sugar and insulin levels.
Proteins in eggs are especially important for children because they help develop muscles and tissues. Egg yolks are a good source of antioxidants (like Lutein and Zeaxanthin) that are beneficial for vision and brain.
Here are a few suggestions for a quick and filling breakfast with eggs:
Eggs in a Bread Hole: Use a cookie cutter to cut a hole in the center of a sandwich slice. Place the breadcrumbs in a frying pan with a little olive oil or butter. Crack an egg into the hole and fry on the stove until done. Microwave super-steamed eggs: The method is very simple, you just need to crack an egg into a bowl. Stir well and add some seasoning. Then put in the microwave until the eggs are cooked and have a certain smoothness. Egg sandwich: You can fry or omelette separately, then sandwich with 2 slices of bread to create a quick breakfast whenever busy.

2. A nutritious breakfast with whole grains

Whole grains are grains that have all three parts intact: germ, bran, and endosperm. The most popular whole grains today are: Brown rice, whole wheat, oats, quinoa, sorghum and millet.
Whole grains have always been considered healthier and more nutritious than refined grains, as they have more protein, fiber, vitamins and minerals.
Many studies show that people who eat 3 servings of whole grains per day have lower body mass index (BMI), waist circumference and body fat percentage than those who eat a regular diet.
What's more convenient is that many whole-grain breakfasts can be prepared in advance. Here are some suggestions for preparing a quick, nutritious breakfast with whole grains:
Overnight oats : You just need to put the oats in a glass jar the night before with ingredients: 1⁄4 cups (26 grams) rolled oats, 1⁄2 cups (120ml) of any milk, topped with shredded coconut, chia seeds, and dried or fresh fruit. Instead of cooking, keep the jar in the refrigerator and leave it overnight to enjoy the next morning. Oatmeal porridge: Boil about 500ml of water and then pour in oats and stir slowly. When the oats are soft and cooked, you can add beef or optional vegetables to complete the breakfast. SEE ALSO: Cereal for breakfast: Things to know

3. Easy-to-digest breakfast with smoothies

For some people who are in a hurry to eat breakfast, turning the whole meal into a smoothie is also a perfect option. This is also a good way to incorporate more fruits and vegetables into your daily diet.
For a healthy smoothie for a quick breakfast, use a small serving of fresh (or frozen) fruit without added sugar. Add some green leafy vegetables (like spinach, kale), a tablespoon of peanut butter for more healthy fats, and milk, Greek yogurt or a serving of soft cooked beans for extra protein. .
Here are some suggestions for preparing a quick and nutritious breakfast with smoothies:
Chocolate-peanut-butter-banana smoothie: Blend one frozen banana, one tablespoon peanut butter, 1 tablespoon (7, 5g) unsweetened cocoa powder and milk make a very palatable drink. Strawberry-almond-avocado smoothie: Same as above but substitute strawberries (fresh or frozen), blend with some almond butter and milk. Instant Nuts Green Smoothie: Pour a thick smoothie into a bowl, topping with fruit, nuts, and whole grains. You can replace green smoothies with Greek yogurt for a quick breakfast mix that's also very healthy.

4. Breakfast rich in vitamins thanks to fruits and vegetables

The nutritional value of fruit and berries has been mentioned a lot, nothing can be argued. However, most children and adults are very few people eating the recommended amount daily. Recommended intake is 1.4-4 cups for vegetables and 1-2.5 cups of fruit per day, which helps lower blood pressure and cholesterol levels, and lowers body mass index (BMI). The combination of fruits and vegetables in breakfast is the perfect choice to help meet the required amount of vitamins and minerals each day.
Here are some suggestions for preparing a quick and nutritious breakfast with fruits and vegetables:
Fruit breakfast with Greek yogurt : In a bowl, pour Greek yogurt over it. Sliced ​​bananas and strawberries, add granola and chopped nuts for a more delicious and hearty dish. Toast with avocado - cucumber - tomato: Spread a layer of sliced ​​avocado on a toasted sandwich, then top with sliced ​​cucumber and tomato for a quick, filling breakfast.

5. Tips to prepare a quick and nutritious breakfast

So that your busy schedule doesn't make you skip breakfast, here are a few tips to prepare a quick and nutritious breakfast for the whole week:
Cook it the day before. With some dishes such as porridge, soup...you can completely cook it from the night before and just reheat it when needed. This step will save you a lot of time. Shorten the preparation stage. You can make a list of foods you want to eat from the night before. Then place the fresh or dried ingredients in a bowl, pot or cooking pan ready to cook the next morning. Pack breakfast. If you are in a hurry to go to work or cook for a family member, you can prepare a take-away breakfast the night before. In the morning, you can pick it up and take it away when you're in a hurry. A nutritious breakfast does not mean loaded with sugar and fat, nor does it necessarily take time to prepare a nutritious and elaborate meal. Keep in mind the most basic principles of breakfast preparation and set yourself up for a healthy diet that will last for a long time.

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Reference source: healthline.com