Breakfast of a young sportsman

„Eat breakfast. It’s the most important meal of the day!” – with this statement we come across almost anywhere. Why is that so? Imagine that you are a car. After a long night travel, your fuel tank is empty. Breakfast is this fuel, thanks to which we can set off on a journey. Remember, skipping first meal may have negative consequences on our daily nutritional requirements, delivering them in a significantly smaller amount.

Build a balanced breakfast.

First meal of the day should be eaten up to one hour after waking up. It should be prepared based on ingredients belonging to different food groups, the bigger the diversity, the better. It should contain vegetables, fruit, bread, diary produce, eggs, ham, legumes and a healthy portion of fats. Balanced meal will give you energy to study and training in the second half of the day.

Eat breakfast -  tips for stubborn children

Each barrier and excuse will find its solution. Do not let the obstacles stand in your way to start your day with a tasty breakfast.

  • „I am not hungry in the morning". Start your day with a cup of 100% juice, a smoothie or a toast. Gradual introduction of meals will adapt the organism to eat in the morning more often.
  • „I don’t have enough time in the morning”. Make sure your kitchen is equipped with easy-to-prepare groceries such as cereals, rolled oats, wholemeal bread rolls, waffles, yoghurt and fresh fruit. Set your alarm clock 10 minutes earlier. Waking up just a few minutes earlier will help you organise a fast morning meal. Plan your breakfast before going to sleep. Prepare the products and the kitchen appliance needed to prepare it.
  • “I don’t want to cook”. When in the morning you don’t have much time, rely on easy and quick breakfasts such as rolled oats with fruit.
  • “I don’t like typical breakfast”. First meal can have various forms, you decide whether it’ll be a typical porridge, a bowl of soup or a portion of lunch.
  • Be a good role model.

Time-dependent, practical breakfast ideas

„If you wake on time”

  • Scrambled eggs/ Frittata/Omelette: Prepared  with good quality ham, a portion of veggies (zucchini, tomato, pepper), served with toasts; a portion of fruit
  • Wholemeal waffles, sprinkled with fresh fruit and served with a natural yoghurt
  • Wholemeal pancakes with peanut butter and bananas(prepare more dough, roll up not eaten pancakes and freeze; you can use it next time).
  • Tortilla with cottage cheese and smoked salmon

„If your nap prolongs”

  • Wholemeal toasts with ham/cheese and veggies
  • Scrambled eggs on butter with toasts and tomatoes
  • Cereals with fruit and nuts, served with yoghurt/milk
  • Homemade granola prepared few days earlier with yoghurt/milk
  • Peanut butter and banana
  • Nutritional smoothie based on rolled oats/millet with fruit, spinach, milk/yoghurt
  • Dried fruit (raisins, cranberries, apricots) with cottage cheese and honey

If you have any questions, write to me ;)

PSS Dietary Consultant, Erwina Szymczyk