The best breakfast you can have

''Eat breakfast like a king, lunch like a prince, and dinner like a pauper''.

Breakfast is, without a doubt, the most important meal of the day. Your body is hungry after a night of fasting and it is of crucial importance to feed it properly in the morning. This can be done by following some simple principals or pointers. A healthy breakfast should consist of approximately 30 grams of protein, 60 grams of carbohydrates and 10 or less grams of fat. These values can change depending on your body type and the type of activity you are involved in during the day (for example, the more active you are, the bigger your protein intake should be).

The best breakfast combinations

Most often considered healthy foods for breakfast are the following: cereal with milk, yogurt, tuna with full grained bread and scrambled or boiled eggs. Each of these meals has its pros and cons. Cereal and milk, for example, deliver lots of fibre (cereal), complex carbohydrates (given that you use full grained cereal), slow and fast digesting protein in the form of whey and casein (milk) and fats (milk). Overall, this is a well balanced meal. It is wise, however, to use low fat, organic milk. The second choice (yogurt) is suitable for those who seek a light morning meal. If a fruit yogurt is chosen this way, you also get a variety of vitamins and minerals, not to mention great nutritional value. With yogurt you get fast (whey) and slow (casein) digesting protein, simple and complex carbohydrates (this depends on the type of yogurt) and also some fats. Let us move on to the third selection - tuna with full grained bread. This meal is particularly rich in protein (fish) and healthy fats - omega 3 and 6.

Because of said fat content, it digests slower, giving a longer lasting ''full stomach'' feeling. Full grained bread in this option ensures a fair content of fibre and complex carbohydrates. Eggs are known to have great nutrition value - especially in vitamin H (biotin) and all essential amino acids, not to mention a fair amount of protein. It is important to say, however, that they raise cholesterol levels slightly. Due to this it is important to either eat them boiled (no added fat in the form of oil), or to eat them less frequently (twice a week or less).

Breakfast and carbohydrates

Breakfast should not contain simple carbohydrates, other than fruit. This is due to the fact that they raise blood sugar level (in response, more insulin is being released by the body). What follows is an additional phase of hunger, followed by being sleepy or drowsy. Examples of bad simple carbohydrates are: chocolate, candy, white bread, sweet potatoes and honey. Good simple carbohydrates can be found in fruit, which also delivers lots of vitamins and minerals. Breakfast should also contain as little salt as possible. If you insist on salting your morning eggs, or you eat salty fish for breakfast, make sure you also eat one or two bananas (because of their potassium content they lower blood pressure which often builds up due to salt). Salt is also known to make the body hold water.

Drink Water of Tea at breakfast

Lastly, it is important to drink a lot of fluid at your breakfast (water or tea). A lot of people like to start their day with a cup of coffee, which gives them a morning boost of energy (through caffeine). To sum it up, the best breakfast you can have should have good nutritional value, should taste good and should be healthy. The stated breakfast choices feature all of these characteristics, and it is up to you to choose the one that suits you best. Bon apetite.