We keep hearing how important breakfast is as a meal and that if you don’t eat breakfast then for sure your weight will start increasing in a short period of time or vice versa, that you can lose weight faster if you skip breakfast. But how true is this? Many scientific studies have observed in recent years that people who eat breakfast manage to better manage their weight.
But unlike The American Journal of Clinical Nutrition, which published a study that showed obese people who ate breakfast didn’t lose more weight than obese people who didn’t.
Many scientists claim that eating breakfast ultimately results from the human need to form a good habit, but its benefits are not scientifically documented. Undoubtedly, however, its consumption contributes to the ability to think and concentrate. It provides the body with the energy it needs to start the day and finally, those who eat breakfast better cover their needs in calcium, magnesium, iron, zinc, vitamin A, B complex vitamins and vitamin C.
After all, it seems there is no general rule for eating breakfast that applies to everyone. Adults can make the choice based on their schedule and goals. But for children and teenagers, breakfast is essential.
Dietician – Nutritionist, Irini Peteinarakis explains in detail everything you need to know about breakfast and the portions we eat.
Tips for not getting carried away with your breakfast portion sizes
If you are one of those people who have breakfast but are tired of weighing and measuring, or even if you are one of those people who want to start having breakfast but are fed up with the weighing process, there is a another way to calculate your portion.
Note that 1 cup of whole grain or whole wheat pasta equals one closed fist. The same goes for fruits and vegetables.
30g of nuts is a tight grip, while 60g is a loose grip.
1-2 tablespoons of olive oil, margarine, tahini, cheese spread, it’s thumb size.
1 teaspoon of sugar, honey or jam is the size of your fingertip
You see you can finally control your breakfast portions without having to measure or weigh them.
Healthy breakfast suggestions
It is important to start our day with a nutritious breakfast so that we can last until the end.
Below are some healthy breakfast suggestions and you decide which ones are to your liking.
- 1 scoop of yogurt with honey, walnuts and chia seeds
- 1 cup of milk or 1 scoop of yogurt with whole grains, honey, cinnamon or dried fruit.
- Whole wheat bread with peanut butter or tahini and fruit
- Whole wheat bread with cheese spread and avocado
- 1 glass of juice, 1 slice of wholemeal bread, 1 boiled egg
- 1 glass of juice, 1 toast with wholemeal bread, 1 slice of light cheese, 1 slice of boiled turkey
- Omelette in a non-stick pan with vegetables and wholemeal bread
- Milk smoothie or yogurt or banana or strawberry kefir or frozen fruit and chia seeds
What foods should you avoid for breakfast?
As we said above, it is very important to choose what we choose to eat for breakfast to start our day. Essentially, these choices will direct us to the course of our day. That’s why I have some foods for you that you should avoid consuming in the morning.
Processed meats such as bacon, ham, sausages. They contain nitrates, which have been linked to the development of colon cancer
Sweet cereals. They are full of carbs and sugar and don’t contain enough fiber. This means that when you consume them, your blood sugar rises rapidly and then drops, causing you to crash during the day.
Candies and donuts ready to use. They contain refined flour, saturated fat and too much sugar
Yogurts with sweeteners. Prefer low-fat plain yogurt to yogurt with added sweeteners, even if it is light
Muffins. It is considered the highest calorie food for breakfast and the reason is that it contains refined white flour, oil or butter and lots of sugar.
Getting into the breakfast habit is good, but to reap its benefits, we need to give a lot of basis to what we choose to consume.