ua en ru

Dietitian shares secrets of perfect breakfast - Just 4 rules

Dietitian shares secrets of perfect breakfast - Just 4 rules What a healthy breakfast should be like (photo: Freepik)

Breakfast should provide one-third of your daily calorie needs. It needs to be filling and nutritious because, without a proper breakfast, you'll find it difficult to accumulate energy and focus on work. At the same time, you shouldn't skip breakfast, as this can lead to overeating throughout the day.

Dietitian Svitlana Fus reveals the rules of a healthy breakfast.

Half of your plate should consist of vegetables

"During each meal, half of your plate should be vegetables. You can consume them in various forms: whole, as salads, fresh and cooked, as an ingredient in cutlets, casseroles, etc.," says the dietitian.

Fus emphasizes that it is important to remember that 400 grams of vegetables and 200 grams of fruits are the minimum that should be consumed per day.

A quarter of the plate should consist of beneficial proteins

1/4 of the plate should be sources of beneficial protein - meat, fish, eggs, and cheese if you tolerate it well.

"Lentils are also a source of both plant protein and complex carbohydrates. Therefore, sometimes they can take up half of the plate," explains Fus.

A quarter of the plate should consist of carbohydrates with fiber

Another 1/4 of the plate should be carbohydrates with a high fiber content. These include cereals, whole grain bread, and pasta from hard wheat varieties.

Remember about beneficial fats

"Do not forget about fats. Some of them are found in meat, fish, cereals, legumes, nuts, seeds, and avocado, and the rest are better added in the form of olive, flaxseed oil, and butter. It is important to remember the quantity," emphasizes the dietitian.

Fus notes that these rules will allow you to prepare full-fledged, varied meals for each meal. Meals prepared in this way will provide you with the nutrients necessary for health. It is also important to maintain balance and variety in your diet.

Recipe for a healthy breakfast:

  • 70 g whole grain bread
  • 70 g avocado
  • 50 g egg
  • 35 g lightly salted fish
  • 200 g vegetable salad dressed with oil

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.