Basically, the same applies to breakfast as to all main meals: ideally, it should be healthy and balanced. Time also plays a role: The German Nutrition Society (DGE) advises eating and drinking something within two hours of getting up. This can also be done for breakfast muffles.
The purpose of breakfast is to replenish the body’s energy reserves. This is particularly important for children and young people, as well as diabetics, pregnant women and women who are breastfeeding.
This error can be harmful to health
For everyone else, however, eating in the morning is not mandatory. You can also drink unsweetened tea or coffee and of course water.
However, there is a danger: if you do not eat a large breakfast, you tend to snack more in the morning. And that should be avoided as much as possible, not least because it’s not good for dental health, weight and metabolism.
How is a good breakfast?
According to the DGE, a good breakfast ideally consists of four components:
- Drinks such as water, tea or coffee.
- Cereals in the form of bread, muesli or cereal flakes
- Vegetables and fruits, for example apples, berries or bananas, as well as tomatoes, cucumbers, peppers or even crispy lettuce leaves.
- Milk or low-fat dairy products such as yogurt, cottage cheese, or cheese
It can also be less carbohydrates. Above all, proteins, preferably plant-based, such as those found in nuts and oatmeal, are healthy.
No-gos at breakfast
If you eat bread, you should choose a whole grain product. You need relatively few carbohydrates if you are not physically active. What follows from this should please many: it can make bread thinner and protein-rich topping thicker. So take more cheese.
In the case of sugar, it should be between 25 and 50 grams per day. They are reached quickly. Therefore, toast with walnut jam or nougat cream, as well as ready-made cereals and ready-made fruit yoghurt, cannot be included in the breakfast table.
On the other hand, there is another food that you should eat whenever you can: Nuts have a multiple effect. Its protein fills you up, the fats slow down digestion, and the fiber ensures you feel full until noon.
Two cheats on english breakfast
So are the Brits doing everything wrong with their style of breakfast? Not necessarily. In the classic English breakfast with baked beans, that is white beans in tomato sauce, fried eggs, sausage, bacon, tomatoes and toast, beans and eggs are definitely good components. You can also eat the porridge, which is often offered for breakfast, with a clear conscience.
With bacon and sausage, on the other hand, you fall into two traps at once: On the one hand, they are both very fatty, so you quickly reach the recommended daily amount of energy. On the other hand, the recommended weekly amount of 300 to a maximum of 600 grams of meat and meat products is quickly exceeded.
Breakfast: hot or cold?
Whether you have a hot breakfast like in Asia or a cold breakfast like in this country, it is again a matter of taste. However, some foods, like bell peppers or apples, for example, are easier to digest when heated.
On the other hand, hot carbohydrate-containing foods such as porridge should be cooled again. The starch can no longer be digested and therefore no longer provides energy. However, the intestinal bacteria can already digest so-called resistant starch and this has a positive effect on the intestinal flora.