These days, the foods recommended for breakfast are somewhat different from the traditional dishes our grandmothers used to eat. Oatmeal, avocado, yogurt, and blueberries are healthy foods originating from Western countries, but they have gradually become more common on our tables. On the other hand, traditional dishes like soup and rice are less frequently seen than before. Is it because of the recent trend towards convenience? Or is it due to different standards for healthy eating? Let's take another look at healthy breakfast options.

 

You must eat breakfast... The reason it also helps with dieting

 

Health authorities around the world, including our country, strongly recommend eating breakfast. It helps with nutrient intake as well as weight control. It eliminates hunger and prevents overeating at lunch. Most importantly, it supplies energy for the body and brain to be active in the morning. For students preparing for exams, breakfast is even more important. Drinking caffeine beverages like coffee on an empty stomach can damage the stomach lining. To protect stomach health, you should drink them after eating.

The power of the traditional diet grandma used to eat... The soup is made the day before and just needs to be reheated in the morning.

 

Traditional dishes are not cumbersome. Soybean paste soup, seaweed soup, and bean sprout soup can be prepared the day before and simply reheated in the morning. They should not be overly salty. Serving multigrain rice from the rice cooker with a fried egg, seasoned seaweed, and vegetables-fruits makes for a balanced meal containing carbohydrates, fats, proteins, and vitamins. Foods made from soy contain high levels of isoflavones, which help prevent breast cancer (according to the National Cancer Information Center). Multigrain rice has a low glycemic index, slowly raising blood sugar and contributing to blood vessel health. Eggs provide high-quality protein beneficial for muscles, and vegetables and fruits are rich in vitamins, offering excellent antioxidant effects.

 

Processed meats made in factories, processed juices... can cause blood sugar spikes and weight gain.

 

During sleep, when fasting, the stomach is sensitive, and natural foods are the best in the morning. However, factory-made foods are prevalent. Processed meats such as bacon, sausages, and ham are typical examples. These foods are classified as Group 1 carcinogens by the International Agency for Research on Cancer (IARC), part of the World Health Organization (WHO), due to preservatives and other additives. Group 1 also includes fine dust and cigarettes. White bread with a lot of sugar can cause blood sugar levels to spike after meals and may lead to weight gain. If you eat bread, whole wheat bread is better. Juice products often claim to be "fresh fruit juice," but some contain high amounts of sugar. It is wise to check the ingredient list before purchasing.

 

Vegetables and fruits are essential foods for breakfast... Why are they even better when eaten on an empty stomach?

 

Vegetables and fruits are indispensable in the morning. It is even better to eat them before meals. Especially, cabbage contains vitamin U, which soothes an upset stomach and helps protect the stomach lining. The antioxidants in fresh green vegetables, such as vitamin C, reduce body damage. Apples and bananas are rich in dietary fiber, which aids in intestinal health and promotes a good morning bowel movement. Cherry tomatoes have a powerful antioxidant effect that inhibits cell damage and is effective in preventing prostate cancer. Low-fat, calcium-enriched yogurt is suitable for those who do not prefer milk. It is not possible to eat all the foods listed above; you can choose and eat according to your personal situation.

 

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For colon health, avoid bacon, hot dogs, sausages, and similar foods.

We should reduce our intake of processed meats.

 

In the morning, mainly sweet potatoes and fruits.

I should take more vegetables.