Healthy breakfast: this is how you start the day fit

Advertisements like to show pictures of supposedly healthy breakfasts. But what really is a healthy breakfast? We’ll give you the answer and show you what better to leave out.

You shouldn’t do that in the morning

Supermarkets offer a variety Cereals and mueslis who are supposed to be healthy. At Spreads happily suggests happiness and a good start into a new day after enjoying the product.

However, one look at the nutritional information is usually enough to see that the sugar content of many of these products is far too high:

• In a Investigation has foodwatch found out that conventional cereals often have a high sugar content. Unfortunately, some mueslis also contain a lot of sugar. Has in a couple of cereals Öko test even mineral oil and other toxins found.
• For spreads like jam, honey and nut nougat creams contain a lot of sugar. The latter often also contain palm oil. This one doesn’t just have a bad one Life cycle assessmentbut is now even suspected in its refined state, carcinogenic to be.

At Drinks for breakfast there is a rich offer Coffees, Teas, Milk drinks and juices on supermarket shelves:

• However, conventional coffee and tea are usually not made under fair conditions and often contain harmful substances.
• In our guide about milk you can form your own picture of how healthy milk really is. The same applies here: if milk, then organic milk is better. But now there are many plant-based milk alternatives.
• Many fruit juices are falsely labeled, like foodwatch found out. This can lead consumers astray. The problem with this is that many of the juices labeled as fruit juice are actually nectar (a mixture of fruit, sugar, and water). So these products are quite unhealthy.

So what makes a really healthy breakfast?

This is how you can have a healthy breakfast

A healthy breakfast has the following properties:

• It consists of the freshest and most pollutant-free organic ingredients possible,
• it is designed and varied every day
• it contains balanced ingredients.

So you should make sure that you make your breakfast varied and thus many Vitamins, Minerals, fiber, healthy fats and proteins.

Recipe ideas for a healthy muesli

A real power food for breakfast are, for example oatmeal. They have healthy nutritional values ​​and good calories. Oatmeal is a good basis for various muesli combinations:

• Instead of a ready-mixed muesli from the supermarket, you can wonderfully combine the oatmeal with fresh fruit, Nuts, Seeds, milk or yogurt combine. There are now a large number of them plant-based milk and yogurt substitutes, for example from soy, Lupins or oats if you want to avoid cow’s milk products.
• You can also make delicious meals from oatmeal and other whole grain flakes porridge or Crunchy cereal do it Yourself.
• If you want seeds in your homemade muesli, look for locally grown seeds, such as linseed or Hemp seeds.
• In the case of fruits and vegetables for your healthy breakfast, you should make sure that you use locally grown products as far as possible. We have an overview for you in our Seasonal calendar. The fruits are often so sweet that you don’t need honey or other sugar in the muesli.

Healthy bread for breakfast

If you prefer bread, you should choose organic wholemeal bread that is as fresh as possible. This gives the body energy for a long time and you won’t get hungry again anytime soon.

• You can bake the healthiest bread yourself, for example with your own sourdough.
• When choosing the fat spread, you should also look carefully. Eco test tested 20 types of margarine and more than half got off very badly. Even in some organic margarines, unhealthy fats or even pollutant residues were detected in the test.
• As a guaranteed healthy topping for your bread, you can easily use it Spreads Make it yourself from fresh organic vegetables and organic grains.
• If you have a Breakfast egg with bread, you should go with organic eggs without chick shredding to grab. In case of doubt, this is healthier, in any case rich in protein and better for the animals.

The healthy selection of drinks

You should also rely on organic quality and freshness for your breakfast drink:

• If you like to drink coffee or tea, go for organic and fair trade products. Most have health benefits fair coffee and fair tea if you leave out the milk and sugar.
• Instead of fruit juices from the supermarket, you can make your own Smoothies produce. Whether in spring, summer or winter – they are delicious and healthy in every season.

You see, there are a multitude of healthy options for your breakfast with which you can offer your taste buds something delicious every day.

Also read:

• Healthy lunch break: 12 tips for healthier eating at lunchtime
• Healthy dinner: These dishes are optimal
• Healthy eating: 10 Food Myths

Read more at Utopia:

• 10 weeds to eat
• An overview of the types of coffee: What to look out for when buying
• Pomegranate – heavenly fruit with that certain something