ENERGY FROM BREAKFAST TO LUNCH
A good nutritious breakfast is varied and gives you 300 to 400 calories. This gives you enough energy to stay alert and active until lunch.
A good breakfast consists of:
- Fibres: The healthiest options are wholemeal bread, muesli or granola. They contain carbohydrates, vitamins, iron and minerals. White bread is not recommended.
- Dairy: A good balance between calcium and fat can be found in semi-skimmed milk or yoghurt.
- Vegetables and/or fruit: Fresh fruit immediately provides you with vitamins. Tired of the traditional apple or pear? Try a piece of cucumber or cherry tomatoes for breakfast.
- Moisture: Moisturize your body with water, tea, coffee or freshly squeezed juice.
- Fat: A pinch of butter or a slice of cheese is enough to provide you with essential (unsaturated) fatty acids.
- As few fast sugars as possible: You'll find these mainly in sweet bread spreads or sugared breakfast cereals.
- Eggs, once a week: Protein is important for your body. However, more than one egg yolk a week can cause increased cholesterol.
TIPS FOR YOUR MORNING RITUAL
Of course not everyone jumps out of bed early in the morning in a good mood. But even if you're not a morning person, you'd better take your time for breakfast. A tip for waking up and getting your metabolism going: drink a glass of lukewarm water with lemon. A quarter of an hour later you are guaranteed to be in the mood for a healthy breakfast.
No time for an extensive breakfast in the morning? If necessary, prepare everything the evening before, pack it up and take it with you to work. Before you start on that overcrowded agenda, you'll gather the requisite energy.