When we prepare a smoothie, sometimes we will put too many ingredients in by mistake. Fruits and vegetables lose their taste and we think a portion is too small to satisfy our hunger. So we will add a layer of whipped cream on top because we think it will be more nutritious. As a result, your smoothie will be saturated with sugar. Also, you should not eat oranges, mangoes or bananas in the morning.
Advice: You can use the measuring cup to approximate the ingredients as you blend.
According to experts, nonfat yogurt contains a lot of cream, which is not good for breakfast. If you want to follow a healthy diet, eat dairy fat as it produces cholecystokinin hormone which helps us to get in shape, reduce stress and make us happier.
Advice: Choose natural yogurts that contain 3-5% fat.
Crepes and pancakes
The beautiful crepes and pancakes will fill you up, and if you top them with honey or jam, your blood insulin levels will soar. Breakfast with these foods only leads to obesity and affects your mood, maybe even making you grumpy.
Advice: Try new foods, replace flour with oatmeal, eat some fresh fruit, berries instead of sweet coatings of chemical sugar. But don’t eat too many fruits and berries in the morning because they can cause bloating.
Fast food sandwiches
Sometimes in a hurry, we often won’t eat at home and buy fast food outside. According to experts, sandwiches from fast food restaurants contain a lot of carcinogens and harmful fats, and it takes a long time to digest all the excess calories in the body.
Advice: Make your own bread with fresh and healthy ingredients at home.
Bacon and eggs
Nutritionists do not recommend eating eggs with bacon every morning because bacon contains a huge amount of cholesterol and saturated fat that causes cardiovascular diseases.
Advice: An omelette is healthier than scrambled eggs with bacon. You can add vegetables such as tomatoes or broccoli to serve.
Toasted white bread
White bread is usually not good for the body and the more you bake it, the more harmful it is because burnt bread contains many carcinogens.
Advice: White bread can be replaced with whole wheat bread, and if you like toast, avoid burning the crust.
Cereal and oat mixes (muesli)
These foods contain a lot of sugar and no fiber and protein. Studies have shown that a high-carbohydrate breakfast makes you want to eat more at lunch. Subjects who consumed 0,11 oz (3 grams) of protein and 1,40 oz (40 grams) of carbs in the morning, were more hungry than those who ate protein-rich foods. People with diabetes and young children should limit their intake of cereal as much as possible because it contains high amounts of sugar.
Advice: Choose tortillas and unsweetened oat mixes (muesli). Add some nuts and flax seeds to provide enough protein for the body.
Sausages are high in fat, salt, flavor additives and preservatives that irritate the stomach and even increase the risk of cancer.
Advice: Boiled or grilled chicken is an ideal substitute for hot dogs.
White rice contains a lot of carbs. According to studies, white rice can also cause digestive problems because it is high in starch and has no crude fiber.
Advice: We can eat brown rice instead of white rice because cracked rice digests slower and provides better energy to the body. To cook breakfast faster, soak cracked rice the night before.
Nutella and other chocolate spreads
Nutritionists point out that 2 teaspoons of hazelnut jam (Nutella) contains 83% of the ideal daily sugar for women. This amount of sugar may improve your mood in the morning, but the energy will soon wear off and you will feel tired. In addition, these oils contain palm oil which will not be good for our health.
Advice: We can replace the sweet chocolate sponge cake with peanut butter without sugar but with enough protein and healthy fats.
Experts do not recommend drinking milk in the morning before meals because milk stimulates acid production in the stomach and can cause heartburn. It can also cause acne if your skin is sensitive.
Advice: You can drink milk in the morning, but it should be taken after meals.