Breakfast with fruit recipes. Fruits for breakfast: benefits and harms. Fruit breakfast: what to choose

Breakfast:
* Oatmeal with blueberries and almonds. From the point of view of a balanced diet, this is a great start to the day. Add thawed blueberries, grated almonds to the Oatmeal, sprinkle everything with cinnamon and add a little honey. These foods are rich in nutrients, protein and fiber.
* scrambled eggs with herbs or omelet with vegetables. This breakfast is suitable for those who like to have a hearty meal in the morning. In addition to making you feel full, eggs will provide you with protein and vitamin E.

* fresh berries, oatmeal and yogurt. Using a blender, mix all the ingredients and add two teaspoons of flax oil.
* fruit salad. Cut some apple, melon, orange, pear, banana, add grapes and berries. Next, the cut fruits should be poured with lemon juice and yogurt. Very tasty and healthy.
* nutritious sandwich made from whole grain bread, lettuce, chicken and low-fat hard cheese.
* cottage cheese and fruits. Add any fruit to your low-fat cottage cheese: apples, citrus fruits, and berries.
* buckwheat porridge with milk. Buckwheat is an excellent dietary product. In addition, it is a storehouse of vegetable protein and microelements important for our body.
* hearty avocado salad: chop a couple of avocado fruits, add a boiled egg and grated cheese and do not season. Result: many vitamins, high in calories and nutrition.
* a mixture of half a banana, a third of a large apple and a tablespoon of oatmeal. Pour 200-250 g of kefir into the mixture.

Healthy breakfast for a slim figure number 1.

Why not start your day with Oatmeal? This healthy porridge is the leader in terms of the amount of useful vitamins and microelements. To vary the taste of oatmeal, you can add fresh or frozen fruits and vegetables to it.

Just 200-250 grams of Oatmeal for a healthy breakfast, and the treacherous thought of chocolate will cease to be obsessive, and a slim figure will be closer. Oatmeal is quickly digested and does not settle as an unbearable burden on the waist and hips.

In order not to waste time at the stove in the morning due to the risk of the porridge burning, you can use the express method of cooking it. It is necessary to fill the oatmeal with water and leave it in the microwave for 5-7 minutes.
During this time, you will have time to apply light makeup, and the porridge will turn into a pleasant creamy mass.

Healthy breakfast for a slim figure number 2.

Buckwheat porridge is an alternative to oatmeal. Buckwheat is generally a favorite product among those who want to lose weight. A small plate of porridge is not just a tasty dish, but also a storehouse of vitamins and microelements.
It is no coincidence that the buckwheat mono-diet is known as the most effective and efficient.

Healthy breakfast for a slim figure number 3.

Smoothies are a trendy and healthy breakfast that deserves a bronze place in our collection of foods for getting a slim figure. Smoothies are easy to make. You need to add whatever you want to kefir or low-fat yogurt.
Any vegetable that matches your taste is suitable for a vegetable smoothie. Fruity - as simple as shelling pears.

When all the components of the future breakfast have been determined, you need to blend everything in a blender. And to add satiety, you can mix the dish with a handful of oatmeal. Ready! A delicious and healthy breakfast for gaining a slim figure on your table.

Healthy breakfast for a slim figure number 4.

An omelet is a breakfast that is unique in its characteristics. It has many advantages: it is quick to prepare, varied in execution, tasty and healthy. To get creative with the taste of an omelette and add vitamin value to it, vegetables such as broccoli, tomatoes, green capsicum or bell peppers will not be superfluous in the egg mass.

Healthy breakfast for a slim figure number 5.

A tasty, beautiful and healthy breakfast for a slim figure is prepared from low-fat cottage cheese with berries and honey. Thus, if you beat all the ingredients in a blender, you will get a juicy curd cream that has no extra calories, but only maximum benefits.

You can diversify the taste of a cottage cheese breakfast not only with the help of fruits. This dairy product is also good in combination with fresh herbs.

Healthy breakfast for a slim figure number 6.

Homemade muesli is a real energetic healthy breakfast for a slim figure. It should not be confused with store-bought muesli, which, unfortunately, is a storehouse of calories. Muesli is easy to make.
It is necessary to lightly fry the flakes in a frying pan or heat them in the oven. This will add a nice flavor and added crunch.

And then just pour low-fat milk, kefir or yogurt over the cereal, add fresh and dried fruits, nuts and that’s it! A nutritious and very satisfying healthy breakfast is ready for a slim figure. And, mind you, there will be no extra calories. If, of course, you don’t overdo it with nuts and dried fruits.

Healthy breakfast for a slim figure number 7.

Fruit salad is a great start to the day. Any combinations are welcome. However, do not forget that grapefruit burns body fat, avocado gives you a feeling of fullness, and banana is high in calories, but this is not critical for a healthy breakfast.
A plate of fruit salad can fill you up, give you energy and increase your vitality. True, for the sake of preparing it you will have to sacrifice about 5-7 minutes of sleep, but for the sake of a beautiful, slender figure, we think it’s worth going to such a feat as setting the alarm clock back a little.

Healthy breakfast for a slim figure number 8.

Unsweetened coffee with dark chocolate is a healthy compromise breakfast for those who cannot give up their favorite drink and treat. However, you should only choose chocolate that contains at least 70% cocoa. Otherwise, instead of benefiting a slender figure, dark chocolate will accumulate excess weight in the most problematic areas of the figure.

Healthy breakfast for a slim figure number 9.

Hard cheeses with a slice of whole grain bread are an alternative way to start the morning with a healthy breakfast. Please note that the fat content of the cheese should not be very high, since cheese is a fairly high-calorie product. It is important that the sandwich is small.
You shouldn’t limit yourself to miniature sizes at all in an effort to quickly achieve a slim figure, because literally in an hour or an hour and a half you will want to have a snack. And your task is to hold out after a cheese breakfast until lunch.

Healthy breakfast for a slim figure number 10.

A small handful of nuts is suitable as a healthy breakfast for those who do not have time to prepare themselves any of the 9 recipes listed above. We must remember that nuts are very high in calories, so you should not abuse them. But in a small amount, about 10 almonds, your body will receive a boost of energy for the next 3-3.5 hours.

Healthy breakfast foods.

Fresh juices. A healthy breakfast, starting with a glass of orange juice, will help the stomach prepare to digest food. This nectar contains large amounts of vitamin C; other natural juices (apple, carrot, tomato, etc.) are rich in pectin, carotene and other nutrients. Calorie content - 40-70 kcal.

Cereals. For breakfast, it is useful to eat muesli rich in carbohydrates, rye and whole grain bread containing mineral salts, B vitamins and coarse fiber. The calorie content of different cereals ranges from 285 kcal (rice) to 330 kcal (barley.

Fruits. A healthy breakfast can start with fresh fruits or dried fruits - dried apricots, prunes, figs, raisins. Natural products contain many vitamins, minerals and dietary fiber, thanks to which such a breakfast ensures normal bowel function. The calorie content of many fruits - apples, citrus fruits, pears, plums and others - does not exceed 40-60 kcal, which allows them to be included in any diet for weight loss.

Dairy products. Natural yogurt will be a useful addition to a healthy breakfast: the live lactobacilli it contains help strengthen the immune system. For breakfast, it is important to eat cheese, which is rich in easily digestible protein and calcium. The calorie content of yogurt is 70-80 kcal, cheese - 200-400 kcal.

Honey. Almost 40% of the carbohydrates contained in this product are fructose, which normalizes enzymatic processes in the body after breakfast. The benefit of honey is its beneficial effect on the cardiovascular system: including this valuable component in a healthy breakfast menu will help you avoid unfavorable surges in blood pressure throughout the day. Calorie content - about 400 kcal.

Coffee Tea. Tannin and caffeine have a stimulating effect on the nervous system and help the body wake up, while minerals and antioxidants increase defenses. In addition to a healthy breakfast, you can drink green tea to improve your complexion. The calorie content of black coffee is 1-2 kcal, tea - 3-5 kcal.

Marmalade, jam. The gelatin contained in these healthy breakfast foods has a beneficial effect on the secretory function of the gastric glands. This breakfast allows you to normalize the acidity level and ensures a comfortable state of health for the whole day. Calorie content - about 300 kcal.

Eggs. This traditional breakfast item is a complete source of essential nutrients. Eggs eaten for breakfast will replenish the reserves of phosphorus, zinc, sulfur, iron, vitamins A, D and group B. calorie content - 160 kcal.

A hungry person does not think about work, but about what he wants to eat. Therefore, having had a good meal, your concentration will be better, and your memory will not deteriorate. Doctors say that breakfast is important because it will help control your cholesterol and sugar levels in the body. Eating a hearty meal in the morning is quite beneficial; it is the basis of a healthy diet, and not only that. If a person regularly skips his morning meal, then the feeling of hunger begins to torment him long before lunch. In such a state, it is difficult to control yourself and not throw everything “that is not nailed down” into yourself. It has long been a proven fact that a person who skips breakfast eats more during the day than those who do not. The body has useful digestive enzymes that our body produces just in the morning. If a person does not eat in the morning, they disappear, and this can affect the functioning of the body. Scientists have proven that people who eat breakfast have strong immunity and do not get sick as often.

In the morning I don’t want to think about what to cook. Therefore, it will be much more convenient to create a sample menu for the whole week. This will make it easier to eat right, and you will have much more free time.
Nutrition, of course, must be correct, but strong restrictions lead to breakdowns. If you can’t imagine your life without sweets, morning is the ideal time for a “little crime.” Your body will have the whole day to get rid of the evidence, this will allow your figure to remain unchanged. After breakfast and before lunch, your body needs a proper snack. This will help get rid of the feeling of hunger. The work will be fruitful, and you will not be in danger of overeating at lunch. The ideal time for a snack or second breakfast is three hours after the main meal. An apple, a glass of kefir or a handful of nuts are perfect for a proper snack.

Video PP Breakfast

Oatmeal pancake (recipe with oatmeal or ground flakes) is a real find for those who like to have a tasty and satisfying breakfast, as well as healthy and healthy snacks throughout the day.

Oatmeal pancake consists of the same eggs, oatmeal and milk, which is why it easily replaces porridge, scrambled eggs, and omelet. Oatmeal is a recipe for proper nutrition, the calorie content of which is within reasonable limits. It is good on its own, but it will be much tastier to add a variety of fillings to it, sweet or salty to taste.

For 2 oatmeal pancakes you need:

• 2 eggs
• 6 tbsp. l. long-cooked oat flakes
• 6 tbsp. l. milk
• a pinch of salt

For filling:

Option 1:

• half a banana
• 4 pieces of chocolate

Option 2:

• 2 tbsp. spoons of curd cheese
• 3-4 pieces of lightly salted fish

The recipe for this already legendary pancake is simple. Divide all the ingredients into 2 parts and alternately prepare 2 pancakes.

Hercules must first be ground using a blender or coffee grinder, but not to the point of flour, but as in the photo. Break an egg into a bowl with prepared oatmeal.
Add milk, add a little salt and mix everything thoroughly.
Pour the mixture into a cold frying pan with a good non-stick coating, turn on low heat and cook until bubbles appear.
Place curd cheese and pieces of lightly salted fish on one side of the first pancake.
Cover with the other side. After a couple of seconds, turn off the fire. Oatmeal pancake with savory filling is ready.
We do the same with the second oatmeal pancake, only now we put banana slices on it along with chocolate slices.
As a result, we got two wonderful oatmeal pancakes with different fillings. By the way, you can stuff a warm or already cooled oatmeal pancake with anything! For example: hard cheese and vegetables, chicken fillet, cottage cheese with berries, peanut butter and bananas. If you show your imagination properly, then every day for breakfast or snack you can pamper yourself and your loved ones with a new oatmeal pancake. Bon appetit!

Breakfast needs to be given enough attention. Good health and mood for the whole day depend on the right morning snack. I wonder if it is possible to eat only fruit for breakfast, because this is a good option.

What happens if you only eat fruit for breakfast?

Nutrition experts say that breakfast saves you from stress and decreased performance. After a morning snack, it is much easier to control your appetite and concentrate on work and school.

Nutritionists do not recommend eating only fruit for breakfast. But in combination with yogurt, cottage cheese or kefir, this is an excellent solution. Such a snack will fully satisfy the body's need for useful microelements and vitamins.

• You should not replace fruit with juice or fresh juice. The fact is that juice and fresh juice do not contain fiber, which is so necessary for normal digestion. Of course, they contain vitamins, but this is not enough for a normal breakfast.

The opinion of nutritionists is unanimous: if you want to drink tea with a bun in the morning, then it is better to just eat a sweet fruit. This is much healthier for both your figure and digestion.

If you want to have fruit for breakfast, choose from the following list:

• apples;
• kiwi;
• mango;
• grapefruit;
• orange.

People who have increased stomach acidity should be careful when eating sour apples on an empty stomach. It is better to give preference to sweet varieties. Apples lower cholesterol levels, stimulate the elimination of toxic substances and start metabolism.

Nutritionists advise starting the day with a couple of kiwis, which trigger the metabolic process in the body. Citrus fruits have a lot of vitamin C, and they are great for invigorating and uplifting. Mango is not such a common and popular fruit on our table. This is not at all deserved, since it contains almost all micronutrients.

Fruits are best eaten an hour or two before the main breakfast. But there are fruits that you should not eat in the morning:

1. Banana and avocado. They are very high in calories, so they are not suitable for those who want to lose weight.
2. Pears. They have a rough texture, so they can disrupt the intestinal process.
3. Grape. It contains a lot of sugar, so it is difficult for the stomach to process this fruit on an empty stomach.

It is also undesirable to eat sour fruits in the morning, as they can cause heartburn and increase appetite. If you experience fermentation in your stomach after eating fruit, then this breakfast option is not for you.

www.wday.ru

What fruits are best to eat for breakfast?

Hello, dear readers! Many of us don’t like to have breakfast, arguing that we don’t feel like eating at all. And in vain. After all, this particular meal is one of the most important. Eating in the morning starts metabolic processes and provides the body with energy reserves for the whole day. The mood improves after a morning meal, and drowsiness disappears. And what should you eat to bring maximum benefit to the body? Today we’ll talk about which fruits are best to eat for breakfast, which ones to avoid, and why.

Since usually in the morning we don’t have enough time to prepare a full breakfast, so many people get off with sandwiches with coffee, which is not the healthiest food. It is better to replace them with fruits, which will supply our body with various vitamins and minerals, as well as fiber, easily digestible carbohydrates and many other useful substances. and just recently we already talked about what you should eat for breakfast, I recommend reading it.

But all the substances are most accessible only if the fruit is eaten on an empty stomach, or at least on an empty stomach. This is due to the fact that the main digestion occurs in the large intestine. If you eat any fruit after a fatty or starchy meal, digestion will begin earlier, causing nausea, an unpleasant taste in the mouth, etc.

Let's look at fruits that can bring maximum benefits to your body if you include them in your morning diet.

Citrus fruits (grapefruit, tangerine, orange)

It's no secret that this is just a storehouse of ascorbic acid. But not only that, they contain up to 170 substances that help improve the body’s defense reactions, reduce inflammatory processes and prevent the development of cancer. And grapefruit is also famous as an excellent fat burner, which is especially important when dieting.

Apples

Eaten in the morning, they will help you normalize all metabolic processes in the body, thanks to their high content of pectin and fiber. In addition, they help remove cholesterol and toxins from the body. This is not counting ascorbic acid, which is an antioxidant, iron, which is involved in hematopoiesis, and other beneficial microelements. Organic acids such as malic, citric and tartaric (in small quantities) stop fermentation and putrefaction in your intestines. An apple eaten in the morning is an excellent means of preventing flatulence and heaviness in the stomach due to the accumulation of gases.

Pears

Differs in the balance of monosaccharides. It contains more fructose than glucose, which is especially important for diabetes. The unique composition of pear essential oils improves human immunity. And the composition of minerals in a pear is iron, potassium, sodium and others.

Grape

The berry is one of the most unique; grape juice is even called the blood of the earth. After all, this fruit contains a huge amount of minerals, including rare ones like copper, zinc and manganese. It is especially useful for people with heart disease.

Kiwi

The vitamin C they contain will help you cheer up and will also participate in the breakdown of cholesterol. If you eat it with cottage cheese, the calcium from the dairy product will be absorbed much better. This berry also contains a fairly large amount of microelements such as iron, calcium and potassium. The latter makes kiwi simply irreplaceable for hypertension.

Mango

This is a rather exotic fruit for us, but if you are concerned about your health and the health of your loved ones, introduce it into your diet at least occasionally. After all, it contains most of the vitamins and essential nutrients. And mango with cottage cheese is not only a nutritious breakfast, but also delicious.

Peaches

This fruit contains a large amount of pectin, which normalizes intestinal function and removes excess cholesterol. And malic acid, which is also found in peach, is a catalyst for enhancing the effective action of pectin.

Bananas

This tropical fruit contains a large amount of pectin fibers, which not only help cleanse the intestines, but also participate in the normalization of fat absorption. High content of vitamins, especially C and E, B6. Bananas are also indispensable for their content of microelements, such as magnesium and potassium. It also contains phosphorus, iron, and a small amount of calcium.

Pomegranate

This is a real find for breakfast. The only fruit that is able to supply our body with 6 essential amino acids, which are usually not found in plants. There are also four vitamins - ascorbic acid, which helps us fight microorganisms, B6 and B12, as well as P, which strengthens the walls of blood vessels, making them more elastic.

As a source of iron, it is simply necessary for anemia, and the seeds will help normalize intestinal function and improve the condition of the skin, hair, and nails due to their high vitamin E content.

There are reasons why some of these fruits should not be eaten for breakfast. But these recommendations are not for everyone; if you do not have these problems, eat them for your health.

Citrus. Not the best fruits for breakfast, as they can provoke an allergic reaction, and the high content of citric acid that comes with citrus fruits on an empty stomach can greatly irritate the mucous membrane of the stomach and intestines, cause ulcers, gastritis, and aggravate inflammatory processes in the intestines. You should not use them for colitis and enterocolitis, hepatitis, cholecystitis and inflammatory processes in the kidneys.

Bananas. They cannot be eaten in large quantities for breakfast, as a lot of magnesium will enter the body, which will lead to an imbalance in the body.

Avocado. Those who are on a diet should not eat this exotic fruit for breakfast, because with it a large number of calories enter our body.

Grape. The high sugar content in its berries makes it not the best breakfast for those on a diet. And the skin of the berries takes a very long time to digest, which causes flatulence. You must agree, this is not the best option, especially when working with people. But the solution is very simple - do not eat the berries with the skin.

Pear. It has a strong fixing effect, which is why it often causes constipation. The solution is to eat it with laxative products, for example, kefir.

A pineapple. It contains a large amount of organic acids that increase the acidity of gastric juice, so those who suffer from peptic ulcers and gastritis should greatly limit themselves in consuming this tropical fruit.

Melon is a very useful, but specific melon crop. You either need to eat it alone, without mixing it with other foods, or not eat it at all, so it’s not suitable for breakfast at all.

How much fruit can you eat for breakfast?

The main supplier of energy to the body is glucose, which is found in large quantities in all fruits. But if you start eating fruits in large quantities, the body will become oversaturated with energy. And our body begins to store excess energy in the form of fat. So you shouldn’t eat a lot, it’s better to eat a little, but different ones.

According to WHO, it is enough to eat two servings of fruit a day. One of the servings in the morning, during breakfast, and the second during the day, but not during meals, but about an hour and a half after. The following table shows the serving sizes of the most common fruits.

According to the famous nutritionist from France Michel Montignac, to properly activate metabolism in the morning you need to eat two kiwis every day. This amount will be quite enough.

Nutritionists have come to the conclusion that to normalize the functioning of the heart and gastrointestinal tract, you need to eat one peach daily. If you follow this advice, then within a month your cholesterol levels will return to normal, and your health will improve significantly.

It is enough to eat 1-2 apples a day in the morning on an empty stomach, and you will forget about intestinal problems. This will be an excellent solution for constipation and flatulence.

What fruits are best for women to eat in the morning?

For women, the best “candidates” for breakfast are orange, grapefruit, kiwi, apple or mango. They will become suppliers of antioxidants, help remove excess cholesterol, and normalize blood pressure. All day after this breakfast you will be in a good mood, light and cheerful.

Fruits for breakfast for children

Children are a special category; they need a lot of energy in the morning to cope with the workload at school. Therefore, they simply need breakfast. But at the same time, fresh fruits will not be the healthiest breakfast. After all, the fiber they contain will irritate the gastrointestinal mucosa, causing discomfort. It is better to offer your child milk porridge in the morning, to which pieces of fresh apple or peach have been added. And offer a banana, pear or apple for second breakfast, when the body is ready to receive fiber.

Is fruit for breakfast good for men?

Men, especially those who engage in physical rather than mental work, need to have a plentiful and hearty breakfast. Therefore, the morning meal should contain protein, carbohydrates and fiber. There is a lot of protein in both meat and eggs. And carbohydrates and fiber can be obtained from porridges cooked in milk.

Just eating fruits for breakfast will not be enough, since they will not be able to fully restore the necessary energy, but if you add fresh fruit cut into pieces - an apple, kiwi or other - to the porridge, then the required amount of fiber will enter the body. It is better to eat a fresh orange or grapefruit separately, about two hours after the first breakfast; the fructose they contain stimulates brain function, which is especially important for those who work mentally. But you shouldn’t overeat bananas for breakfast - the salt balance will be disrupted due to the high magnesium content in this fruit.

Fruit Salad Recipes for Breakfast

Fresh fruit salad is a quick and easy way to prepare a healthy breakfast. In principle, the ingredients can be anything, try, experiment, enjoy. But remember one rule - melon should not be combined with anything.

Apple, banana, fig salad

Mix together the chopped apple, banana and figs (it should first be soaked in warm water and rinsed). Add half a glass of walnuts, also chopped. For dressing, yogurt without fruit filling, yogurt, or the juice of one lemon mixed with a tablespoon of natural honey are suitable.

Banana and orange salad

Cut two bananas and two oranges into fairly large pieces and pour orange or kiwi juice mixed with honey. Sprinkle any chopped nuts and sunflower seeds on top.

Salad with pear and pomegranate

One of the healthiest for breakfast, as it also contains cheese. Cut one medium pear into slices, cut Gouda cheese (120 g) into small pieces, add 100 g of pomegranate seeds and pour over any fruit yoghurt to taste (3 tablespoons). Sprinkle all this with a tablespoon of powdered sugar and mix. You can add cinnamon for taste.

This salad will appeal to all members of your family and will give you a boost of energy for the whole day. Dear friends, do you add fruits to your diet for breakfast, which ones, if not a secret?

With respect and love, Elena Kurbatova.

garmoniyazhizni.ru

Fruit breakfast: the healthiest options - Step to Health

What do you usually have for breakfast? Only coffee? Or are you one of those people who leaves the house with an empty stomach? In this case, after a couple of hours you will probably feel tired and exhausted.

Having a haphazard breakfast or not having breakfast at all is a bad habit that many people develop due to lack of time. But there is a simple and healthy solution to this problem. A fruit-based breakfast provides your body with essential nutrients and vitamins, and can be prepared in just a few minutes.

Benefits of eating fruit for breakfast

A breakfast of fruit is good for everyone: young people, older people, and children. But many people are not “inspired” by the sight of a lonely apple or banana or a bunch of grapes. They want, for example, milk and a croissant with chocolate or cream.

However, unfortunately, such sweets only harm us. Why? They do not replenish the supply of necessary nutrients, but only provide calories. They do not saturate the body; as a result, after half an hour we want to eat again, because we are hungry and lack energy.

We will explain why it is better to eat fruit for breakfast rather than cookies or croissants:

• By this time (when it’s time to have breakfast), our body has not received any food for six to eight hours, and our stomach is empty. You can’t fill it with just anything, especially too fatty and high-calorie foods (and the cakes and donuts that we like so much are exactly like that). It is difficult for the body to digest such food, and it does not satiate, does not provide the necessary energy, and in fact leaves us hungry.

• Fruits are rich in sugar (fruit sugar, or fructose), which is absorbed very well and helps the brain function normally. By the way, the brain consumes almost 20% of the energy that the body receives, and glucose (fructose) is the main “fuel” that allows the brain to perform its functions. Therefore, fruits are very good for the body to “wake up” in the morning, and the stomach digests them well and quickly.

• Fruits also contain a lot of water, fiber, vitamins and microelements, which prevent dehydration and constipation. Eating them for breakfast is very healthy. However, do not forget that in addition to them, the body also needs proteins and slowly digestible carbohydrates, which are found, for example, in porridges and flakes from various grains. By supplementing our fruit breakfast with them, we will get a healthy, varied and balanced meal.

Fruit breakfast: what to choose?

As we have already found out, eating fruits for breakfast is very healthy, but... Which ones should you prefer? Write down:

• Pomelo (grapefruit)
• dark grapes
• Oranges
• Tangerines
• Strawberry
• Bananas
• A pineapple
• Watermelon
• Peaches
• Pears
• Apples
• Plums
• Raspberries
• Cherries

Healthy fruit breakfast options

• A plate of oatmeal with pieces of strawberries (5 berries) and half a kiwi.
• Freshly squeezed papaya juice with half an apple and three walnuts.
• Natural Greek yogurt with sliced ​​peach. Pomelo (grapefruit) juice.
• Spinach salad with pineapple pieces and walnuts. Orange juice.
• Freshly squeezed pear juice. Slices of watermelon and melon cut into a plate, sprinkled with ground almonds (3 nuts) on top.
• Peeled and cut into pieces orange, top with two spoons of honey. A cup of green tea.
• A bowl of oatmeal with two spoons of Greek yogurt, add chopped plums. Freshly squeezed apple juice.
• Banana, sliced. Add 1/4 teaspoon of honey to it. Freshly squeezed apple juice with a spoonful of brewer's yeast.
• A slice of rye bread with turkey breast and a slice of pineapple. Freshly squeezed pear juice.
• Strawberry infusion, peach pieces, walnuts and raisins.
• Tangerine, spinach omelette and pomegranate juice.
• A little jamon or ham. A glass of freshly squeezed orange juice.

It is clear that in the morning we usually have very little time and therefore want to do without cooking. But to prepare a fruit breakfast, you don’t even need to turn on the heat and cook anything. All you have to do is peel and cut the fruit and turn on the juicer.

The result will, of course, pay for these small efforts. A fruit breakfast will help you improve your bowel function, making you feel full and in a good mood.

If you add a little protein food to the fruit, for example, an egg or a couple of slices of ham, your breakfast will be quite balanced, and you will be cheerful and productive until lunch. Try these breakfasts!

steptohealth.ru

Is it good to eat fruit for breakfast?

Article rating: Loading...

Without any doubt, eating fruits during your diet for breakfast is the ideal start to your day, as they are easily absorbed by the body and are an irreplaceable source of energy for the whole day. In addition, fruits are considered the only food that can promote fast brain function, restoring balance with other parts of the body.

Fruits are also a source of important elements that ensure the good functioning of all organs and systems of the body. Fructose is the main element of fruits, besides water, of course, which is usually 95%.

To get the most benefits from eating fruits, you need to know how to eat them correctly. The best time to do this is breakfast or on an empty stomach. You can choose any fruit that brings you maximum taste pleasure.

This is a really effective way to consume fruit because it happens at the beginning of digestion. In this case, fruits are digested not in the stomach, but in the small intestine. They quickly pass through the stomach and reach the intestines, where the sugar they contain is released.

Therefore, if your dish contains potatoes with meat and fruit for dessert, then the fruit will not reach the intestines. Instead, they will begin to wander.

If you eat fruit and subsequently feel an unpleasant aftertaste in your mouth, or you feel uneasy and have a feeling of heaviness in your stomach, it is most likely due to improper consumption of fruit. If not, be sure to consult your doctor for advice.

Light fruit breakfasts

We recommend that you avoid juice in plastic bottles and paper bags (store bought), as well as canned juice and juice that comes in glass jars, as they have been heated during the manufacturing process and have changed their original structure.

Eating fruit in the morning not only makes your diet more enjoyable, but also provides the body with a well-organized defense:

• helps protect against heart disease
• strengthens capillaries, especially weak veins that constantly provoke heart attacks or internal bleeding
• bioflavonoids contained in fruits prevent blood from thickening and blocking arteries

If you're used to waking up in the morning and treating yourself to a serious breakfast of bread and butter and coffee, you're definitely off to a bad start to your day. You are filling your stomach with elements that will take all day to be digested. That's why you should opt for lighter foods that are absorbed faster and cleanse your body more effectively, such as fruits.

If possible, try to eat only fresh fruits and drink natural juices in the morning, or better yet, before noon. The longer you do this, the more opportunities you give your body to cleanse itself of harmful elements.

In the morning, everyone experiences an acute lack of time to prepare breakfast. Fruit breakfasts do not require preparation; it is enough to wash the planned fruits in the evening, and in the morning cut them or grind them in a blender (and this is another plus in their favor). We also recommend preparing oatmeal in the evening. To do this, pour boiling water over the oatmeal and wrap it up overnight - you will get a perfectly healthy porridge, all you have to do is add your favorite fruits to it.

Take a few more light breakfasts using fruits:

• Natural yogurt with the addition of pieces of your favorite fruit.
• A fresh salad of leafy greens with any nuts, a drop of olive oil and lemon juice.
• Assorted orange and grapefruit with honey.
• Rye toast with a slice of baked chicken breast and a piece of pineapple.
• A glass of smoothie made from your favorite fruits or vegetables based on yogurt or kefir.
• Low-calorie cottage cheese with fruit (again, to your taste).

What fruits should you not eat on a diet?

What fruits should you not eat while on a diet? There should be no absolute bans on eating fruits, since each of them has its own positive effect on the body. You should treat grapes and bananas with caution and without fanaticism, due to their high calorie content, but do not discount their beneficial properties and the presence of a huge amount of vitamins.

If you are going to consume fruit or juice, always try to make sure that it is not very cold. Because it strengthens the ingredients and slows down digestion. After eating, you can drink a glass of warm tea or lukewarm water - this will help soften the fats, which, as a result, will help them to be eliminated quickly due to the accelerated digestion process.

This is useful to know.

And it is a well-known fact that breakfast is the main meal of the day. Everyone around says that breakfast should be the healthiest, heartiest and most satisfying. But for some reason there are always many different “buts” to such a simple truth. “I have no appetite in the morning”, “I’m late for work - I don’t have time”, “I can’t stand porridge, but you can’t think of anything else for breakfast”...

Do you recognize yourself in at least one of the excuses? If yes, then this article is just for you. She will tell you about the importance of breakfast and share 6 breakfast recipes with which you can make it a habit and only enjoy it.

The benefits of breakfast

For starters, breakfast is truly the main meal of the day. It launches your mood, energizes your body and mind until the evening. This is a kind of alarm clock for your body. If you yourself wake up, help your body wake up too. Also don't forget about.

It is known that people who prefer to skip this meal are more prone to obesity, emotional instability and weakness during the day.

Breakfast is the most important factor for a perfect and energizing start to the day. It is the morning meal that gives a charge of vigor and joy for the whole day. In order for your day to be productive, you should definitely have a hearty breakfast before the day's accomplishments.

Scientists say that in the morning the body needs to get enough energy to work productively. To do this, she recommends eating full carbohydrate breakfasts. Don't be afraid, this will not affect your weight in any way, because the extra calories will be burned off during the first half of the day.

Don't forget that every person needs to feel ready for the work process. The first meal will make the work process as fruitful as possible.

Also pay attention to the amount of sugar contained in the food you eat. Coffee or tea with sugar for breakfast will help a person wake up from sleep, but at the same time they will be a factor that will take away his good mood after 40 minutes, since the effect of sugar in the blood will end. Therefore, it is better to accompany sweets with something that contains complex carbohydrates that will be digested within two or three hours. This will significantly affect your performance.

Let's talk about the most popular “buts” that people come up with just to avoid having breakfast.

Excuses for not having breakfast

So, the first excuse is that you don’t feel like eating in the morning.
You just need to overcome yourself for the first time. If you have no appetite, don’t worry, this is just the beginning. A person quickly gets used to everything good, so you will have to endure literally a week of “pushing” food into yourself in the morning. Your body is very smart, so then immediately after waking up it will begin to eagerly ask you to feed it. Moreover, if you push tasty and healthy food, then you yourself will like it.

The next item on the list is no time.
Lack of time is just an excuse for your laziness. To have time for breakfast, just get up 30 minutes earlier than usual. Instead of checking your page on a social network, enjoying delicious food and benefiting your health – is that really a lot?

I don't know what to cook.
As for the food options. Here people rush from one extreme to another. They either gobble up croissants with condensed milk or choke on unsweetened oatmeal with water. Neither option is suitable. Various types of baked goods and sweets are truly filling and tasty, but they clearly don’t pass the “healthiness” point. The fast carbohydrates, trans fats and chemical additives they contain will not only cause hunger within an hour, but will also cause pain.

Porridge is healthy, but I don't like it.
As for lovers of healthy eating... Oh, the myth “only porridge for breakfast.” It’s really healthy and nutritious, but it’s not at all necessary to force yourself with tasteless food. Breakfast should lift your spirits and energize you, and not cause negative emotions. And breakfast should be not only healthy, but also tasty.

Well, let's try to find a middle ground?

The article offers you a choice of recipes for unusual, tasty, satisfying, nutritious and healthy breakfasts. They are also suitable for those who are on diets or. All dishes provided are based on the average caloric intake for a woman - 1600-2000 kcal per day.

Also, the list of recipes is suitable for those who always “have nothing to do” - all breakfasts are easy to prepare, do not require a lot of time and special culinary skills.

6 healthy breakfast recipes

No. 1. Oatmeal apple pancakes.

BJU of the finished dish: 552 kcal, B – 17.2, F – 11.5, U – 93.5.
BJU per 100 g: 152 kcal, B – 4.8, F – 3.1, U – 26.

Ingredients:
Oat flakes "Hercules" 80 g.
Apple 1 piece (200 g)
Chicken egg 1 piece
Honey 30 g

Cooking method:
Process oatmeal into flour using a blender. Peel the apple and grate it on a coarse grater. Mix these ingredients, add an egg. Mix everything thoroughly. Place the resulting mass on a non-stick frying pan in the form of pancakes.

Fry them over medium heat with the lid closed for about 3 minutes on each side. Before serving, pour honey on top, otherwise it will not be sweet. You can, of course, add honey directly to the dough, but when heated, this product loses its beneficial properties, you need to remember this.

The pancakes turn out very tasty, and the aroma of apples and honey will fill your entire kitchen and whet your appetite. This is the first breakfast option, then it gets more interesting.

No. 2. Buckwheat with cottage cheese.

Calculation of proteins, fats and carbohydrates:
BJU of the finished dish: 487 kcal, B – 20.8, F – 5, U – 90.4.
BJU per 100 g: 201 kcal, B – 9, F – 2.3, U – 38.5.

Ingredients:
Buckwheat 80 g
cottage cheese 5% 50 g
dried apricots 20 g
raisins 25 g
banana 60 g

Cooking method:
Boil the buckwheat without adding salt. It is desirable that it is properly boiled, so that it is more mushy than crumbly. Read about it in the article.

Add 50 g of cottage cheese to the prepared buckwheat and microwave for about 2 minutes to soften the cottage cheese. Finely chop dried apricots and bananas and add them to the resulting “porridge” along with raisins. Mix everything well. That's all, the dish is already ready!

You can also get creative and add any fruit you like. This healthy breakfast option will definitely energize you for the whole day.

No. 3. Oatmeal-curd cookies.

Calculation of proteins, fats and carbohydrates:
BJU of the finished dish: 488 kcal, B – 20.8, F – 7.7, U – 85.7.
BJU per 100 g: 192 kcal, B – 8.5, F – 3, U – 32.5.

Ingredients:
Oat flakes "Hercules" 80 g
cottage cheese 5% (soft) 50 g
banana 1 piece (120 g)
raisins 15 g

Cooking method:
Grind the rolled oats into flour with a blender. Mash the banana using a fork or the same blender. Crush the cottage cheese as well. Mix all ingredients, add raisins. Mix everything well and put it in the refrigerator for 30 minutes. If you don’t have time, then put it in the freezer for 7 minutes (while brushing your teeth, for example).

Then place the resulting mass on a silicone mold in the form of cookies. You can try using a baking tray lined with food paper. You can sprinkle sesame seeds, poppy seeds, coconut flakes or walnuts on top of your work of culinary art. And now place the dish in an oven preheated to 180° for 12-15 minutes.

The aroma will be excellent, no store-bought oatmeal cookies can compare with this! Ruddy on the outside and soft on the inside. The perfect start to the day.

No. 4. Muesli and protein sandwich.

Calculation of proteins, fats and carbohydrates:
BJU of the finished dish: 486 kcal, B – 25.4, F – 12, U – 72.3.
BJU per 100 g (sandwich): 166 kcal, B – 11.6, F – 7.1, U – 12.9.

Ingredients:
Borodino bread 1 slice
chicken egg 1 pc
cheese 27% 20 g
tomato
bulb onions
muesli 80 g
kefir 1% 120 ml

Cooking method:
Of course, you only need to prepare a sandwich. It’s just that it alone is not enough for a full breakfast, so to make the meal truly complete, I suggest you, in addition to the sandwich, pour 80 g of muesli into your cup (without sugar, chocolate and honey) and pour in 120 g of kefir.

Now let's start making the sandwich. Cut a slice of Borodino bread (it is the most useful, and it also has a very good shape) and cut out the middle. Thus, a kind of frame should remain. Place it on a non-stick frying pan and crack an egg into the middle. Add a little salt.

Cut the tomatoes into slices, onion into rings and place on top of the egg. Cover with a lid and fry over low heat. Grate the cheese on a fine grater and sprinkle on the sandwich. Leave in the pan for a couple more minutes, after which the dish can be served.

This breakfast is incredibly tasty and also has an ideal ratio of proteins, fats and carbohydrates.

No. 5. Banana pancakes.

Calculation of proteins, fats and carbohydrates:
BJU of the finished dish: 394.3 kcal, B – 18, F – 8.2, U – 60.4.
BJU per 100 g: 106.5 kcal B – 4.9, F – 2.2, U – 16.3.

Ingredients:
Banana 1 piece (120 g)
kefir 1% 150 ml
whole grain flour 50 g
chicken egg 1 pc

Cooking method:
Puree the banana using a blender or a regular fork. Add kefir, egg, flour to it. Mix everything thoroughly. Place the pancakes on a non-stick frying pan. Fry for 2-3 minutes on each side over low heat.

Such a simple, even almost banal breakfast is a storehouse of everything that makes up an ideal breakfast - a lot of complex carbohydrates, protein, healthy fats, and most importantly - a delicious taste!

Still drooling? Would you like to cook this?

No. 6. Lazy oatmeal.

Calculation of proteins, fats and carbohydrates:
BJU of the finished dish: 407 kcal, B – 14.3, F – 6.5, U – 74.2.
BJU per 100 g: 160 kcal, B – 5.6, F – 2.5, U – 30.

Ingredients:
Rolled oat flakes 70 g
banana 1 piece (120 g)
cocoa powder 5 g
natural white yoghurt 60 g

Cooking method:
This recipe lives up to its name - it is truly for the very lazy. In the evening, pour 70 g of rolled oats into a bowl. Add banana puree according to the old scheme. Sprinkle in a couple of tablespoons of natural sugar-free cocoa powder. Add 60 g of white yogurt to this. Mix everything well and refrigerate overnight.

In the morning you won’t need to do anything - just take the dish out of the refrigerator and enjoy. In fact, lazy oatmeal is a flight of your imagination. The basis is only rolled oats, and the fact that the porridge is left overnight and served cold. What exactly you add is entirely up to your taste preferences.

Conclusion

Well, I hope this article helped you understand that delicious and healthy breakfasts can be quick and easy to prepare! Tomorrow morning, try making yourself some of these recipe options. Be healthy and bon appetit!

A short video with a few more healthy breakfast options:

What do you eat for breakfast? I will be happy to discuss your recipes in the comments.

Without any doubt, eating fruits during your diet for breakfast is the ideal start to your day, as they are easily absorbed by the body and are an irreplaceable source of energy for the whole day. In addition, fruits are considered the only food that can promote fast brain function, restoring balance with other parts of the body.

Fruits are also a source of important elements that ensure the good functioning of all organs and systems of the body. Fructose is the main element of fruit, besides water, of course, which is usually 95%.

To get the most benefits from eating fruits, you need to know how to eat them correctly. The best time to do this is breakfast or on an empty stomach. You can choose any fruit that brings you maximum taste pleasure.

Fruits for breakfast: benefits or myth

This is a really effective way to consume fruit because it happens at the beginning of digestion. In this case, fruits are digested not in the stomach, but in the small intestine. They quickly pass through the stomach and reach the intestines, where the sugar they contain is released.

Therefore, if your dish contains potatoes with meat and fruit for dessert, then the fruit will not reach the intestines. Instead, they will begin to wander.

If you eat fruit and subsequently feel an unpleasant aftertaste in your mouth, or you feel uneasy and have a feeling of heaviness in your stomach, it is most likely due to improper consumption of fruit. If not, be sure to consult your doctor for advice.

Light fruit breakfasts

We recommend that you avoid juice in plastic bottles and paper bags (store bought), as well as canned juice and juice that comes in glass jars, as they have been heated during the manufacturing process and have changed their original structure.

Eating fruit in the morning not only makes your diet more enjoyable, but also provides the body with a well-organized defense:

• helps protect against heart disease
• strengthens capillaries, especially weak veins that constantly provoke heart attacks or internal bleeding
• bioflavonoids contained in fruits prevent blood from thickening and blocking arteries

If you're used to waking up in the morning and treating yourself to a serious breakfast of bread and butter and coffee, you're definitely off to a bad start to your day. You are filling your stomach with elements that will take all day to be digested. That's why you should opt for lighter foods that are absorbed faster and cleanse your body more effectively, such as fruits.

If possible, try to eat only fresh fruits and drink natural juices in the morning, or better yet, before noon. The longer you do this, the more opportunities you give your body to cleanse itself of harmful elements.

In the morning, everyone experiences an acute lack of time to prepare breakfast. Fruit breakfasts do not require preparation; it is enough to wash the planned fruits in the evening, and in the morning cut them or grind them in a blender (and this is another plus in their favor). We also recommend preparing oatmeal in the evening. To do this, pour boiling water over the oatmeal and wrap it up overnight - you will get a perfectly healthy porridge, all you have to do is add your favorite fruits to it.

Take a few more light breakfasts using fruits:

• Natural yogurt with the addition of pieces of your favorite fruit.
• A fresh salad of leafy greens with any nuts, a drop of olive oil and lemon juice.
• Assorted orange and grapefruit with honey.
• Rye toast with a slice of baked chicken breast and a piece of pineapple.
• A glass of smoothie made from your favorite fruits or vegetables based on yogurt or kefir.
• Low-calorie cottage cheese with fruit (again, to your taste).

What fruits should you not eat on a diet?

What fruits should you not eat while on a diet? There should be no absolute bans on eating fruits, since each of them has its own positive effect on the body. You should treat grapes and bananas with caution and without fanaticism, due to their high calorie content, but do not discount their beneficial properties and the presence of a huge amount of vitamins.

If you are going to consume fruit or juice, always try to make sure that it is not very cold. Because it strengthens the ingredients and slows down digestion. After eating, you can drink a glass of warm tea or lukewarm water - this will help soften the fats, which, as a result, will help them to be eliminated quickly due to the accelerated digestion process.