There are so many choices for breakfast, but what is the healthiest breakfast?
It’s hard to even think about since usually, it just has to be quick. Such is especially the case during the week, we often grab something from the bakery to go, since we want to be at work on time and full of energy. On the weekend, too, we crave a hearty brunch with bread rolls, jam, and eggs. But let’s be honest: options like those aren’t exactly the healthiest, and are often full of empty calories from white grains, sugar and unsaturated fatty acids. When we should be giving our bodies a boost with lots of nutrients at the start of the day.
Thus, the question arises: Are there options that are healthy and quick? And the answer is: yes! Because breakfast is like everything else in life: If we have simple instructions, preferably provided by an expert too, then it’s easy for us to follow them. We asked Dr. Andrea Caletti from the Longevity Institute Aiva in Berlin everything we need to know.
The healthiest breakfast: Here’s what to eat in the morning
“When it comes to a healthy breakfast, porridge is the best and quickest solution,” says Dr. Andrea Caletti. Oat flakes are prepared warm with almond milk. But that alone is not enough. “You should enrich the porridge with blueberries or aronia berries for a high vitamin C content. This antioxidant component strengthens the immune system and promotes healthy skin.”
According to Caletti, a topping of spices such as cinnamon and turmeric also has an anti-inflammatory effect and aids digestion. If you then add a handful of nuts, you have important proteins and nutrients in your breakfast. They are great for providing energy and keeping you feeling full throughout the day.
Oatmeal also contains lots of fiber, which is important for digestion. However, if you want to add even more fiber, you can add vegetables to your porridge, according to Dr. Andrea Caletti. These include zucchinis or carrots. They not only promote intestinal health, but also help with weight management. Or you can incorporate the healthiest fruit in the world (which was revealed to be lemon).
It also contains the following nutrients which can boost everything from digestion to hair growth:
- Vitamin C: Promotes immune defense and skin health.
- Fiber: Supports gut health and is essential for feeling full.
- Proteins: Important for muscle building and repair and for feeling full.
- Antioxidants: Protect cells from free radicals and support general health.
- Omega-3 fatty acids (in nuts): Promote heart health and have an anti-inflammatory effect.
How to prepare porridge properly
Fresh porridge and oatmeal should be warm and creamy.
You need these ingredients:
- Water or plant milk
- Preferably tender rolled oats
- nuts
- Cinnamon and/or turmeric
- berries
Here’s how to prepare it:
- Pour the milk into a pan.
- Add the rolled oats and stir them into the liquid.
- Stir in a pinch of salt.
- Leave to simmer for one to two minutes.
- Turn off the hob and leave the porridge to infuse for about 5 minutes.
You can also prepare your porridge as a meal prep and leave the cooked mixture to soak overnight in the fridge. The so-called “overnight oaks” contain even more health benefits, such as starch, is extremely filling.
Dr. Caletti’s other recommendations
When it comes to healthy eating, it is of course not just about a good breakfast (even if you have already gained a lot there).
“A varied diet that follows the colors of the rainbow and integrates both plant and animal products (or their vegan alternatives) provides the body with all the nutrients it needs,” says Dr. Andrea Caletti. “The latest studies suggest that carbohydrates are not the enemy, but have their place in a balanced diet and may even be more important than proteins,” he concludes.
This article first appeared on Glamour Germany.
The post The Healthiest Breakfast Option That’s Super Quick and Simple, According to a Nutritionist appeared first on Glamour.