All we heard somewhere that it is very important breakfast. And this is indeed the case? Does it matter that you belong to the millions of people who skip breakfast at all? Nutritionists believe that talking about what is more important than eating the wrong (they are very important!), However, they stress that nutritious, healthy breakfast is vital to health.

The reason is that such a person sets up breakfast for a healthy day. It provides the energy needed for a successful start to the day and prevents overeating at the next meal Primo. Perhaps that is why people who regularly eat breakfast are less likely to suffer from a weight problem. In addition, breakfast helps kids stay active, which promotes better concentration and creative achievements.

No time to cook a healthy breakfast?

Most of us grew up in families where the household was conducted in a measured pace, and every morning before school, we received their cooked breakfasts. Our mothers loved to cook healthy food for us, by which we felt refreshed and fed until dinner. Probably, you would still want to eat right, including in the morning, but you do not have time to cook anything either for himself or for his family. We will please you: prepare some healthy meals in minutes, which, of course, are the joys and the health of your loved ones.

The three most important components

These substances must be present in a healthy breakfast:

Complex carbohydrates . They provide you with energy for a long time. Found in oatmeal, whole grain bread, cereal porridges.

Low-fat proteins . Digested longer than carbohydrates, so you will not soon feel hungry. To get them, eat hard-boiled eggs, peanut butter, low-fat yogurt (especially rich in protein Greek yogurt), homemade cheese and fish.

Sources of antioxidants, vitamins and minerals.   They provide you with essential nutrients. They can be obtained from vitamin complexes.

Try that for breakfast, except for the above, always fresh fruit or vegetables. Add berries and fruit in cereal and yogurt, spinach or mushrooms in scrambled eggs, make sandwiches with whole wheat bread and low-fat cheese and tomatoes.

Porridge with milk and berries

Cereals and milk contain at least 10 nutrients necessary for the health of children. A milk porridge ingredients are quite inexpensive. So you can safely cook porridge for the whole family: oatmeal porridge of several cereal (it can be served cold). To increase the protein content of breakfast porridge to serve boiled eggs.

Roll with banana and peanut butter

To put it simple: Spread peanut butter on a piece of whole-wheat bread or wholegrain tortilla and wrap it around a banana. Breakfast is ready and you can run for. Bread - a rich source of carbohydrates, peanut butter will provide you with protein. You can do it even easier: a little dry the bread and only then smear it with peanut butter. The final touch: put the top slice of any fruit - they have a lot of antioxidants and fiber.

Sandwich bread with raisins, cottage cheese and strawberries

A piece of whole-wheat bread with raisins (especially tasty with him, but fit and without raisins) smear cottage cheese - skim or low-fat. Top with strawberries or any other berries and fruits, and sprinkle with cinnamon.

Egg roll

Fry the egg whites until they begin to thicken. Remove from the heat, wrap in a wholegrain tortilla and add the sauce. Add the chopped vegetables - onions, peppers, spinach. You can add mushrooms, but that they roast, will need a little more time.

Mediterranean delicacy

Spread 4 tablespoons of hummus on a piece of pita bread. Top with lettuce and tomatoes.

New York breakfast

Half dry wholemeal bagel Bagel and hole him , Anoint his low-fat ricotta, add a few slices of tomato and salmon.

Waffles

Dry wholegrain waffles. Spread it low-fat yogurt (try the Greek - it is especially a lot of proteins), garnish with slices of apple or other fruit.

Parfait with yogurt

Add the low-fat Greek yogurt handful of berries and a couple of teaspoons of oatmeal. Yogurt - a rich source of calcium and protein, carbohydrates from oatmeal provide you with energy for a long time, and the berries are many health benefits of antioxidants.

A hearty breakfast and only 300 calories

Everyone knows that the most important meal - breakfast. Starting the day with a nutritious and healthy breakfast, during the day you are most likely and snacks will choose healthier food.

Pancakes with peanut butter and bananas

Everybody loves pancakes, right? To prepare these healthy breakfast of pancakes, you will need: half a banana mid-size, 2 teaspoons peanut butter, 1/3 cup of dough for pancakes (cook it, they are used to, but always with a whole grain flour), 1 teaspoon of honey. Cut with bananas and add peanut butter into the dough. Mix and cook like regular pancakes. For sweets, place the pancakes a little honey.

Greek yogurt, blueberries and walnuts

Blueberries are rich in heart-healthy antioxidants. Put it in the Greek yogurt, add a handful of walnuts and mix.

Vanilla French Toast with berries

Do you think it is difficult to prepare for breakfast something French? Here's everything you'll need: 1 egg, 1 teaspoon vanilla extract, a little cinnamon and nutmeg, 2 slices whole wheat bread and raspberries or blueberries. Whisk the eggs with the vanilla Vanilla: sweet tenderness   and spices. Pour into the pan a little oil (or use a non-stick). Dip bread slices in egg mixture and fry until golden brown (about 3 minutes). Serve with berries.

Burrito

Contrary to popular belief, not necessarily burrito swarming with calories. Fry the beaten eggs with tomatoes, cilantro and low-fat cheddar cheese (or another of your choice). Wrap the resulting eggs in pita bread and add your favorite sauce.

Sandwich for breakfast

Useful sandwich Sandwiches. Pros and cons   preparing simple: Spread low-fat cream cheese on a little piece of the dried wholemeal bread, top put slices of tomato.

Omelet with broccoli and feta cheese

Instead of fatty ham and bacon cook an omelet with broccoli and low-fat feta cheese. It's delicious and very healthy.

Waffles with cottage cheese

Very little time? No need little or no preparation. For breakfast on the run Spread on whole grain waffle a little cottage cheese. You will have time to have breakfast with delicious and health benefits.

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