If you skip your morning meal, you deprive your body of important nutrients.


If breakfast is the last thing on your mind when you wake up – these advices are perfect for you. A healthy breakfast gives you strength and it is good for health of your whole organism. Therefore, it is time to stop skipping this meal - it is more important than you think.

Since we provide a lot of vitamins and minerals to our body with breakfast, our concentration and productivity is increasing throughout the morning. In addition, nutritious morning meal prevents the weight gain. People who regularly eat breakfast have lower cholesterol level, which reduces the risk of heart disease.


Nutritious morning meal includes:

- Whole grains: bread or pastry made of whole grains, oat flakes, non-fat bran muffins, wholemeal crackers or toast.
- High-protein low-fat meals: hard-boiled eggs, peanut butter, thinly cut chicken or turkey breast, tuna or salmon in water.
- Fat-free dairy products: low-fat milk, fat-free yogurt, low-fat or homemade fresh cheese.
- Fruits and vegetables


Cereals are very common choice, especially of people who are always rushing to work. Whether you eat them alone or topped with milk, when you are buying them, try to pay attention to the following ingredients:

- Fibers: Choose cereals with at least three grams of fiber per portion.
- Sugar: Choose cereals that contain 13 or fewer grams of sugar per portion.
- Calories: Portion of cereals should, ideally, contain less than 120 calories.


- Cooked oatmeal with almonds and dried cranberries;
- Cereals with cold milk and fruits;
- Wholemeal pie stuffed with hard-boiled eggs;
- Vegetables, salsa and low fat cheese - all wrapped in a tortilla;
- Shake made of exotic fruits, fat free yogurt and a spoon of wheat germ;
- Wholemeal crackers with lowfat cheese or peanut butter;
- Baked potato with broccoli and Parmesan cheese;
- Wholemeal sandwich with lean meat and cheese;
- Pancakes with fruit and yogurt;
- Whole grain bread with peanut butter;