6 rules for a healthy breakfast: expert advice

It's no secret that breakfast is the main meal of the day and determines productivity for the rest of the day. But not everyone knows how to have a proper breakfast and get a boost of energy, rather than feeling tired within an hour. That's because a cup of coffee and two spoons of porridge have become commonplace for some people, which is completely wrong.

Nutritionist Alina Sapiga talked about what a hearty breakfast should be like. Posted on Instagram.

6 commandments of a healthy breakfast

Salty

At the same time, it doesn't have to be eggs, although they are the standard.

Protein and fat

This includes fatty fish, avocados, eggs, aged cheese, and nuts. If you're used to having porridge for breakfast, go for it. But the main thing is that it should be with the right addition, not just a banana.

In the first hour after waking up

Although most people can't even think about breakfast at this time. Lack of appetite indicates a too-full and too-late dinner.

Coffee or tea no earlier than 20 minutes after a meal

The tannins contained in these drinks interfere with the absorption of calcium, iron, and zinc from food.

A portion of food should last for 3-4 hours

The ideal option is a salty breakfast with a calorie content of 500 kilocalories or more.

Be sure to move before and after breakfast

This way, you can change the insulin response to the food you eat.