Breakfast is the most important meal of the day. It’s the food that breaks the fast after a night’s sleep, and should be full of nutrition. If you take a healthy breakfast get a steady energy level throughout the morning, and avoid the temptation to ask for a pork and cheese sandwich.
Breakfast should be one of the easiest meals to follow your healthy eating plan. The basics well be a piece of fruit, a drink, and a bit of granola, or oatmeal.
You have to study the ingredients well, because there are many varieties of packaged muesli and some contain a lot of fat and sugar, camouflaged with titles like for sport, natural, healthy, or full of fruit..
The first thing you should check is the sugar you add. Almost all have sugar, so it is usually not necessary and it is something we can do without because your body does not need. As a guide 2 grams of sugar per 100 grams of muesli is bit and 10 grams per 100 grams is too.
The Original muesli, formulated by Dr. Max Bircher-Benner, was full of fresh fruit to be easy to digest. This was a factor that gave the muesli added sweetness and good flavor.
The second thing to check is the amount of fat it contains, but sometimes can be confusing due to the mix of good and bad fats. Checks the amount of saturated fat – must be less than 2 grams per 100 grams of muesli.
CEREALS: rolled oats, wheat germ, soy flakes, grains of millet, etc.. : Vitamins A and E, B1, B2, B12, phosphorus + auxonas, phosphates, albumin, proteins, etc..
1) MILK: Milk contains vitamin B2, lipid and minerals ..
2) HONEY: Mainly Iron.
3) APPLES: They contain vitamin C, potassium, vitamin B1 and carbohydrates.
4) NUTS: They contain potassium, protein, phosphorus, vitamins B1, B2.
5) PURE LEMON: Contains potassium and vitamin C.
As a natural food rich in nutrients, which the body assimilates instantly, muesli should be consumed immediately after preparation. It is therefore very important to know how much you are eating, and try not to make more.
For cereals, the most used and consumed are oats. Here we provide you a good mix to prepare:
1 teaspoon cereal grains, previously shredded. They can be wheat flakes, rice flakes, barley flakes, barley flakes, rye flakes, soy flakes and mixed with yeast flakes, very rich in vitamin B.
1 teaspoon oatmeal.
1 block that is juicy and slightly acidic (golden apple for example).
1 cup yogurt (better than milk).
1 tablespoon of “honey”. Make it a pure honey and sugar with minimum possible.
A few raw nuts that are not rancid.