🌞Most of the classic breakfast dishes are made with premium flour and sugar. Studies show that these are the most harmful substances that you can fill your body with after a 10-12 hour sleep fast. We have low blood sugar in the morning. If your breakfast consists of such foods, you will fall over in a few hours, remaining sleepy and less able to concentrate by mid-morning.

🌞If you divide your plate into four parts, then two of them should be occupied by vegetables and fruits. They give you the fiber you need to feed your stomach bacteria. And thus, in the morning you feed the “army” inside you, which forms a strong immunity.

🌞Ideally, if these were all sorts of lettuce leaves, in which, moreover, there are still a large number of trace elements and vitamins. And if your breakfast contains animal products, such as an egg, then this will increase the benefits of salad on your plate. Plus, do not forget that this is a fairly low-calorie product. Drizzle lettuce leaves with olive oil and add sesame seeds and sunflower seeds.

🌞One part out of four of your plate should be occupied by protein. The protein in breakfast can be an egg. It is a low calorie, high quality food source. One egg has only 70 calories, 6g of satiating protein, and just 1.5g of saturated fat (less than a tablespoon of heart-healthy olive oil). Eggs are also a good source of vitamin A, vitamin D, folic acid and choline (a nutrient especially important for building memory cells) and vision-enhancing antioxidants found primarily in the yolk. But you can also get protein from dairy, chicken or turkey.

🌞And another part of your plate should be carbs. When you eat carbohydrates that are good for health and digestion in the morning, make sure they are whole grains: almonds, oatmeal, healthy toast bread. Avoid refined and highly processed grains.