“For many years since school I don’t eat breakfast because lack of time but recently I try to live in a healthier way and try to take something in the morning. I red, however, bananas and yoghurt shouldn’t be eaten in the morning. Which foods are the most suitable for breakfast and which ones should be avoided as a first meal in the day?” Dessi, 26y.


Dear Dessi,

Breakfast is a compulsory element of the healthy regimen of man. It gives energy and boosts the physical activity of organism during the whole day. Morning meal unlocks the metabolic processes which are slowed down during the sleep and thus facilitates the processing of calories taken later in the day. Breakfast helps in stabilizing blood glucose levels which regulate appetite and energy, that is why people who eat in the morning more rarely get hungry and overdo with taken food. Investigations show obese people go without breakfast more frequently compared to the slim ones.

It is advisable breakfast to give around 25% of the whole caloric value of food for the day. Three-, four- or five times a day food intake regimen is considered healthy (physiological) which corresponds to the circadian rhythm (“biological clock”) of our gastrointestinal tract.

220b3c676f60e35d7b15758616d106e7ccae4ee0Every type of breakfast is better than lack of it.  Complete and balanced or not, the food taken at breakfast has much more chances to be broken down and absorbed by our metabolic machine than the portion French fries or a beer for dinner. Morning meal should contain complex carbohydrates which to release slowly their energy in the following hours, fibers in order to feel full longer and enough amount of protein.

Here are some easy variants for healthy breakfast:

– if you like cereals: boiled oatmeal with 120g low-fat milk or yoghurt and a handful of favorite fruit;

– if you like eggs: omelette from egg whites ( 3 egg whites and 1 whole egg) with mix of vegetables and 1Tbs oat bran;

– if you like bread: a loaf of baked whole meal bread with olive paste or piece of cheese;

In the long run strong and complete breakfast will help us a lot for optimization of weight and most importantly the percent of fats in the body.

On other hand, we will be more toned, efficient and vigorous for our work during the day or for the entertainments in the weekend. We should not be excused with lack of time – it won’t take more than the morning coffee but it’s worthy!