Breakfast is the start of the day, so it should be balanced. Gastroenterologist Anna Badalyan shared recommendations regarding the first meal and what should not be eaten on an empty stomach.
With each new piece of advice about breakfast, the information becomes increasingly contradictory. Should it be light or, on the contrary, hearty to provide the necessary energy for a long time? If we follow the recommendations of nutritionists regarding balance, which products should be chosen? Can sweet tooths afford extra carbohydrates in the morning?
Anna Badalyan believes that heavy foods that require significant effort to digest should not be consumed on an empty stomach. Some people prefer to have a hearty breakfast, thinking that there may not be enough time for lunch. However, it is not advisable to overload the stomach in the morning with cutlets, fatty meat sauces, and steaks.
“Every meal, including breakfast, should be as balanced as possible in all necessary macronutrients. The diet should contain a sufficient amount of fats, carbohydrates, and proteins. However, optimal does not mean maximum quantity. Excessive consumption of all essential nutrients can be just as harmful as their deficiency. For example, many prefer morning porridge, but porridge made with water contains only carbohydrates, which provides only short-term satiety,” Anna Badalyan clarifies.
To balance the porridge, the doctor recommends adding fruits and berries, which will enrich the meal with fiber. A few slices of hard cheese, nuts, an egg, and, for example, a spoonful of peanut butter will be excellent additions to the carbohydrates. Such a complete breakfast, according to the gastroenterologist, will help avoid unnecessary snacking and keep hunger at bay for a long time.
Anna Badalyan advises choosing healthier products and preparing breakfast dishes that not only provide the necessary micro and macronutrients but also delight everyone, giving them strength for the entire day.
