5 healthy breakfast schemes to try

Breakfast is the worry of many people: those who make it are always faced with indecision about what is best to eat to face the day, not have hunger pangs, be energetic enough and not constipated or lethargic, avoid overeating . At the same time, at breakfast the food proposals have diversified to the extreme , giving us too many choices: there are a myriad of baked goods and breakfast cereals, and at the bar we see croissants, donuts, puff pastry. Breakfast is a very delicate meal: you come out of an overnight fast, insulin is low and cortisol is high. For this it is necessary to eat properly.
Here are five healthy breakfast schemes(including one for bars) for those who want to eat the right food and eat healthily.

5 HEALTHY BREAKFAST SCHEMES:
1) Porridge or budwig cream: both are two winning choices for breakfast, as long as you don’t overload them with sugar, especially in the first case. A porridge is a cream of cereals that is obtained by cooking oat flakes in water, vegetable milk or animal milk, until the flakes are reduced to a pulp, thickening the liquids.
An ideal porridge for breakfastit can be obtained by cooking 35-40 g of whole oat flakes in 200/250 ml of skimmed milk or low-calorie vegetable milk, and adding a pinch of salt and a teaspoon of honey to sweeten it, plus 2-3 chopped walnuts or a spoonful of cocoa / cinnamon. If we cook it in water, we can then combine a glass of kefir milk or a low-fat yogurt, perhaps Greek and natural, to our breakfast. Budwig cream can be obtained by blending a tablespoon of flax seeds (previously soaked) or flaxseed powder or linseed oil (to be kept in the fridge, in dark bottles) with 200 grams of cottage cheese or yogurt Greek, a well-ripened small banana and some cinnamon. Then we can add a handful of walnuts, hazelnuts or almonds or a spoonful of rapé coconut

2 ) Breakfast based on baked goods. Among the proposals that I recommend, the rye bread wins, the Wasa slices of barley (in the number of 3-4), or two slices of wholemeal bread or a small wholemeal sandwich, preferably toasted. We can combine it with two tablespoons of ricotta and two of low-fat jam, or a tablespoon of almond butter + a glass of skimmed milk with coffee.
3) Fruit-based breakfast: if we love fruit, we can eat it for breakfast without exaggerating, perhaps in a diet shake. For example, a banana blended with a tablespoon of cocoa and 200 grams of low-fat fat-free yogurt, or a (fresh) orange juice combined with a low carb protein bar (like this or this one).
4) Breakfast at the bar:if we have breakfast at the bar, we avoid frying, so no donuts. An empty croissant or croissant is good when combined with a low-fat protein food, such as 200 ml of skimmed milk with coffee, unsweetened. As an alternative to the croissant, many bars also have dry breakfast pastries: two large biscuits are worth a croissant. In general, this breakfast is not the best, because we don’t know how the baked product is prepared. Often these are industrial preparations, in which they use bad oils. A better alternative can be a small toast to combine with a skimmed and sugar-free latte.
5) Breakfast with eggs or yogurt:eating eggs for breakfast is a great gimmick for those suffering from nervous hunger. Choose organic eggs and eat them scrambled with a knob of butter, to which you can then combine a slice of rye bread or a 150 g not too sweet fruit, or a 100 g banana, or an egg whites omelette with 1 egg white + 1 egg to be filled with a spoonful of low-sugar jam or a fruit (a kiwi, blueberries).
Those who love yoghurt can choose the Greek one, also delactosed, but always the natural one. You can add one or two tablespoons of organic muesli and half a chopped fruit.