7 for breakfast foods that will help perfect to spend a day

Who among us has not done so: skip breakfast, you go mad from hunger is already ten and eat lunch so much that then it becomes bad. The first meal is not just considered the most important - if you start with a healthy and hearty meals, much more to save money on dinner and you will not dream of harmful snack. We've put together a few key ingredients for your breakfast that will help you cheer up and gain strength in the difficult day.

1. Avocado

It would not have made fun of millenialov for the love of avocados - the trend for this product is not just appeared. Slice of avocado on whole grain toast - the best way to get more energy after a night of sleep anxiety.

Avocados are full of fiber and healthy fats that are digested more slowly than simple carbohydrates, and provide a more sustainable energy.

- Chelsea Amer, MD

2. Protein

Another great way to get the maximum energy from the breakfast - is to choose foods that are high in protein. Not so important form of this element - eggs, raw meat, and even green leafy vegetables, any of which is perfect for getting the most energy.

3. Whole grains

According to a study published in the International Journal of Gastronomy and Food Science, each of us should consume up to 25% of calories for breakfast. One way to follow this - choose whole grain foods high in fiber and low in sugar. They help to keep blood sugar at the same level and avoid a breakdown in the middle of the day. Use bran, cereal, oatmeal or bread as an important additive for your morning meal.

4. Salmon

Do you want to kill two birds with one stone - to add whole grain loaf slice of salmon. Salmon, rich in nutrients - it's food, contributing to a variety of positive health benefits, including energy levels, thanks to vitamins, which can help to increase energy and fight fatigue.

5. Smoothies

No time to cook and eat at the table? This does not mean that you can not make up for the energy on the go. Despite the fact that scientists do not recommend snacking on the run, there is no limitation regarding the nutritional juices. In the evening Prepare smoothies containing fruit, yogurt, tofu or vegetables, and take it on the road.

6. Yogurt

If you have not yet appeared blender and juicer, use a drinking yoghurt in order to provide themselves with breakfast. According to the publication in Healthline, yogurt can provide 50 percent of your daily requirement for calcium, as well as a variety of other vitamins.

Yogurt provides virtually all of the nutrients your body needs. It is especially rich in calcium, B vitamins and trace elements.

- Healthline magazine

7. Water

You can have any number of products, but if you do not drink enough water - still going to feel tired. This is an obvious rule, but it is often forgotten about. Before you eat something in the morning, drink at least one glass of water with lemon. The study, published in the "Journal of Clinical Endocrinology and Metabolism" showed that the water can run the process of metabolism, which will help retain energy level throughout the day.

And how you usually eat breakfast?