For many, breakfast is the most important meal of the day.
But what makes a balanced breakfast?
A sports scientist explains what is important.
Kassel – For some, a cup of coffee in the morning is enough to start the day.
For the others, breakfast is indispensable and part of the fixed morning ritual.
Eating the right breakfast can even help you lose weight.
As the German Society for Nutrition (DGE) informs, a healthy breakfast should above all be varied and diverse.
This includes vegetables, fresh fruit, legumes, nuts, as well as whole grain bread and dairy products.
We have summarized for you below what a professor at the German Sports University in Cologne says should not be missing from a balanced breakfast.
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Eating breakfast can help provide the body with important vitamins and nutrients
© Granada Stock/ Imago
Balanced breakfast: carbohydrates are important
Many adhere to the well-known saying “Eat like a king in the morning, like a king at lunchtime and like a pauper at night”.
When it comes to our eating habits and which meal is the most important and healthiest - opinions often differ.
One thing is certain: you should eat foods with vitamins and nutrients that provide you with sufficient energy throughout the day, regardless of whether you start your first meal in the morning or not.
In an interview with
Focus Online
, sports scientist Ingo Froboese explains why carbohydrates in particular should be an important part of breakfast: "Above all, breakfast must fill you up and give you energy for the day.
This also means that you start out in the morning relatively high in carbohydrates and high in fat because it is the most important source of energy that is obtained from food," says the expert.
In addition, proteins and fiber should not be missing.
According to Froboese, the following things belong on the breakfast plate:
Grain products such as oat, amaranth or spelled flakes: They provide the body with energy for a long time and also ensure a long-lasting feeling of satiety.
Fats: They are another important source of energy and can be ingested with a slice of buttered bread, for example.
Water: Before you drink coffee or tea, start with a large glass of water to compensate for the fluid deficit of the night.
Source: Focus Online
Balanced Breakfast: All macronutrients needed in appropriate doses
Accordingly, according to Froboese, all macronutrients (in an appropriate dosage) are required for a balanced breakfast.
However, he advises against sugary carbohydrates.
As the fitness magazine
Fit for fun
writes, these simple carbohydrates at breakfast do not ensure lasting satiety.
On the contrary.
The feeling of satiety is short-lived and quickly makes you hungry again.
There are other foods that fill you up for a particularly long time.
However, for people who do not eat breakfast and prefer to skip this meal of the day, this does not mean that the eating habit is unhealthy.
As
Business Insider
writes, skipping breakfast is said to have positive effects such as weight loss.
Even with intermittent fasting, breakfast is often skipped.
Accordingly, this form of fasting should even reduce the risk of chronic diseases such as cardiovascular diseases.
If you want to lose weight, you can also do this by skipping certain morning routines.
(Vivian Werg)
Rubric list image: © Granada Stock/ Imago
