Power Of Breakfast: Make The Right Choice

Breakfast plays a key role in maintaining health and overall well-being. In this article, we’ll look at why eating breakfast is important for your physical and emotional well-being, and share helpful tips for creating a healthy breakfast.

Why is it important to have breakfast?

Breakfast is not just the first meal after a night’s sleep. This is an opportunity to start the body at full capacity and provide it with the necessary nutrients to start the day. Here’s why breakfast is so important:

1. Activation of metabolism. Breakfast stimulates your metabolism by helping you break down food and turn it into energy. This is especially important for maintaining optimal weight and physical activity.

2. Providing energy. A proper breakfast gives the body the necessary supply of energy for morning and daytime activities. This helps avoid feelings of fatigue and drowsiness in the first half of the day.

3. Improvement of cognitive functions. Eating breakfast helps improve concentration, memory, and overall cognitive function. It’s not for nothing that breakfast is called “brain fuel,” as it helps maintain mental clarity and contributes to successful work and study.

4. Regulation of appetite. People who eat breakfast regularly are often less likely to overeat during the day. This is because breakfast helps stabilize the levels of hormones that regulate appetite.

How and from what to create a healthy breakfast?

To get the most out of your breakfast, choose nutrient-dense foods:

  • Protein. It is the main building material for cells, tissues and organs of the body. Essential for the growth and repair of cells including muscles, bones, skin and hair. It is necessary for the restoration of muscle fibers after physical activity and strengthening muscle mass. Protein is essential for maintaining healthy skin, hair and nails. It helps strengthen the structure of the skin and improve its appearance. Include foods such as eggs, cottage cheese or Greek yogurt in your breakfast.

  • Carbohydrates. They help regulate metabolism and maintain normal blood glucose levels. This is especially important for the normal functioning of the brain, which uses up to 20% of all glucose consumed. Some carbohydrates, especially those rich in dietary fiber, help normalize digestion and prevent constipation. Some carbohydrates also promote the production of serotonin in the brain. Choose complex carbohydrates such as oatmeal, whole grain bread or fruit, chickpeas, lentils.

  • Fats. They help absorb fat-soluble vitamins such as vitamins A, D, E and K, which are important for healthy skin, vision, immune system and bones. They also play a key role in the formation of hormones. Include healthy fats such as nuts, seeds, avocado or olive oil in your breakfast.
  • Fruits and vegetables: Add fresh or frozen fruits and vegetables to your breakfast, which are rich in vitamins, minerals and antioxidants.

Healthy recipes for a quick breakfast

Healthy fruit yogurt


  • Greek Yogurt
  • Fruits or berries
  • Nuts
  • Honey


 – Take Greek yogurt and add chopped fruits or berries.

 – Top with nuts and honey for added flavor and healthy fats.

Lazy oatmeal with berries and peanut butter


  • Oatmeal
  • Coconut/Almond/Soy Milk
  • Any fruit or berries
  • Peanut paste
  • Jerusalem artichoke syrup


 We’ve been cooking since the evening. Pour milk or water over the oatmeal. We use long-cooked oatmeal, at least 10-15 minutes. It is not suitable for quick cooking; it has no beneficial properties. Close the lid and leave overnight.

 By morning, the oatmeal will swell, all that remains is to add fresh or frozen berries and peanut butter. Choose pure, without additives and without added sugar.

 Sweeten with Jerusalem artichoke syrup to your taste

 Egg pancake with vegetables



  • Tomatoes
  • Pepper
  • Spinach
  • Light cheese


Fry the vegetables in a dry frying pan until half cooked.

Beat the eggs and fry on both sides in another pan. You can make 2 or 3 thin pancakes. It all depends on your desire. Don’t forget to add salt and spices to taste.

Add grated cheese to the prepared egg pancake and place vegetables in the middle. Roll it up and get a delicious and healthy breakfast.

Toast with avocado and tomatoes


  • 2 slices whole grain bread
  • 1/2 avocado
  • 1 tomato
  • Salt and pepper to taste
  • Lemon juice


Toast the bread slices in a dry frying pan or toaster until golden.Cut the avocado in half, remove the pit and scoop out the pulp with a spoon. Cut the avocado into thin slices or puree using a fork. Cut the tomato into thin slices. Spread the avocado puree onto the toasted slices of bread. Place tomato slices on top. Sprinkle with salt and pepper to taste. Add a little lemon juice for a refreshing taste.

Ready! Now you have delicious and healthy avocado and tomato toast that is perfect for breakfast.

Oatmeal crap

And one of the fastest breakfasts that is gaining popularity. Oatmeal pancake is a healthy and nutritious breakfast that can be prepared very easily.


  • 1/2 cup oatmeal
  • 1 egg


Just mix the ingredients together. Heat a frying pan over medium heat and spread the mixture to form a round oatmeal pancake. Fry until golden brown on one side, then flip and fry on the other side until cooked through.

You can add a little milk to make the pancake softer. You can also grind the oatmeal for a more homogeneous mass. But it is worth noting that whole flakes are healthier and provide more energy and satiety than ground ones.

Serve oatmeal pancakes with your favorite toppings or toppings: fresh fruit, berries, yogurt, honey, nuts or syrup. Combine to your taste.

Oatmeal is perfect for both breakfast and afternoon snack. This recipe is easy to adapt to your taste preferences by adding different ingredients or seasonings.


Breakfast is not just a meal, but an important ritual of taking care of yourself and your health. Eating a nutritious breakfast regularly helps maintain physical and emotional well-being throughout the day. Don’t forget about breakfast and you will feel the difference in your well-being and performance! Don’t skip this important meal!

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