Depending on where you live, your breakfast habit might differ in size and composition. Nevertheless, having something to eat in the morning is essential in order to fuel your body for the day! Since breakfast is the first source of nutrients and energy your body is receiving, you have to be proactive about choosing the most rewarding foods. I suggest you incorporate at least two sources whether it be protein, carbohydrates, or fats.
Depending on what health coach or nutritionist you follow, you will receive many different answers on the DOs and DON´Ts of breakfast-ing. One thing is for sure: DON´T SKIP IT!
If you are struggling to find yummy balanced options here are a few breakfast inspirations from international cuisines:
- Plantain and eggs (LATIN AMERICA)
- Cappuccino and a small baked good (ITALY)
- Arepas with shredded chicken, ¨queso fresco¨, black beans, and/or avocado (VENEZUELA/COLOMBIA)
- Shakshuka: eggs poached in seasoned tomato sauce (MIDDLE EAST)
- Toast with tomato spread and jamón Serrano (SPAIN)
- Tea and an assortment of local bread, cheeses, olives, honey, tomatoes, eggs (TURKEY)
- Eggs and potatoes (USA)
- Steamed rice, pickled vegetables, fish, tofu (JAPAN)
- Fava beans and hard boiled eggs (EGYPT)
For further inspiration:
http://www.eatthis.com/breakfast-around-the-world
http://www.rd.com/health/healthy-eating/healthy-breakfast/
Breakfast classics:
- Oatmeal, overnight oats
- Fruit Smoothies
- Eggs (with veggies, feta, or simple) and whole wheat bread
- Toast with nut butters (with no added sugars), jam, cottage cheese, avocado, ham
- Yogurt with berries and granola
- Cereal (make sure it has low sugar and high fiber content)
- Large plate of seasonal or local fruits
REMEMBER: portion control!!