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07.08.2015
Breakfast is the most important meal of the day by any diet standard and this is not an exception for the Mediterranean diet. Breakfast is an important meal and should not be skipped because it fuels up the body and the brain with enough energy to cope for the day.
The foods constituting the good breakfast are the foods that are the basic components of the Mediterranean diet and the foods that are included in the daily or most frequent category of the Mediterranean diet pyramid.
In order to get some ideas about the Mediterranean diet breakfast we can find out what the Mediterranean people have for breakfast. Turkish breakfast: A typical Turkish breakfast consists of the Turkish white cheese, Beyaz Peynir, olives, eggs, honey and various types of soups that are eaten mostly during the winter. Spanish Breakfast: The Spanish people have different breakfast variations depending on the region of the country. Moroccan Breakfast:  A typical Moroccan breakfast consists of mint tea or coffee, olives, dried fruit, bread – mafrock, or cringal, or embissis bread made from semolina, dates and milk or yogurt. Israeli breakfast: the Israeli breakfast consists of whatever food was available for consumption in the kibbutz. The possible variations of the Mediterranean diet breakfast are many and this gives the opportunity of the Mediterranean diet followers to experiment while at the same time gives them many options and essentially no limitations.
The Mediterranean foods that can make a quick and nutritional breakfast are: low fat yogurt, whole grain bread, white cheese and fruits or fresh juices.
Andrea Aurelio adopted the Mediterranean diet and the Mediterranean way of living after evaluating a series of diets and realizing that the Mediterranean diet is a proven diet and the best way to adopt a healthy lifestyle.
There is a saying that “breakfast is the most important meal of the day.” Whether you live by this saying or not, lets talk about how you can make every breakfast a healthy breakfast.
There are many foods that are associated with breakfast and thanks to fast food commercials that hypnotize people into associating breakfast with processed meats that are high in cholesterol and fats, the public has this notion that breakfast foods are bacon, sausages, ham, and many other meat products. Multi-grain waffles are indeed a healthy breakfast when compared to traditional waffles, which are composed of large amounts of butter, as well as high-carbohydrate count that is found in the mix or batter. Whole wheat pancakes are a healthier substitute to traditional pancakes that makes use of loads of butter, flour, sugar and egg. In burritos with salsa, which are tomatoes basically, you are getting a high dosage of Carotenoids and Vitamins A, B, C, K, Protein, Dietary Fiber, and Lycopene.
This scrumptious dish comes packed with vitamin C from strawberries, as well as carbohydrates,protein, and fiber from yogurt.
Vitamin C helps enhance our body’s immune system so we can avoid colds, fever, coughs, and the flu as well as other viruses. This delicious meal is packed with many vitamins and nutrients such as: vitamin B-2, riboflavin which assists our body in metabolizing protein and fat and also helps break carbohydrates down into the form of energy our body uses. Vitamin C provides a boost for our immune system, which aids us against colds, fevers, and coughs.
Apples contain pectin, a type of soluble fiber that builds up in the intestine and helps decrease LDL cholesterol. This easy to make sandwich is a healthy substitute to eating a cholesterol-laden sandwich such as a sausage muffin or a bacon egg and cheese sandwich which is a heart attack waiting to happen. In choosing to eat a mixed fruit smoothie for breakfast, we are getting a lot of Vitamin C in our system, which is essential in lessening the risk of getting viruses such as coughs, fevers, and the flu. This easy to make sandwich is another healthy substitute to the breakfast sandwiches that we see on television. Onions are a very good source of Chromium which lower blood-fasting glucose levels which is beneficial for diabetics. This sandwich presents us with the least amount of calories in a sandwich especially if taken with wheat bread. People who skip breakfast are unlikely to make up for their daily requirement for some vitamins and minerals that a simple breakfast would have provided. Breakfast is the most important meal of the day because it provides about 25 percent of the energy you need during the day.
Related posts:Walnuts health benefitsWhy High Blood Pressure Cause Headache?5 Heart Attack Signs to Watch Out for! I am trying to provide useful information on several topics regarding health, food, diet, weight loss and sport!If you like my articles, please do subscribe and share the content! The material on this site is intended to be of general informational use and is not intended to constitute medical advice, probable diagnosis, or recommended treatments. Starting your day with a healthy diet that provides you with the right nutrients to help your body get a kick start is a good choice.
The content on this site is for educational purposes only and is not to be used for medical advice, diagnosis, or treatment.


Breakfast is said to be the most important meal of the day, but do you know which healthy breakfast foods you should be eating every morning? Why sabotage your health, when only a few minutes spent at the dining table every morning can keep your weight in check, boost brainpower, and provide the right nutrition? Here is a checklist of six healthy breakfast foods that you can eat! A study has shown that people who ate eggs in the morning felt fuller for long and lost twice the weight as those who had bagel for breakfast instead. The New England Journal of Medicine has published a report that says yogurt is one of the top five foods that promote weight loss.
Spread some peanut butter on your whole-grain toasts or add a tablespoonful to your oatmeal. Instead of eating sugar-rich cereals or white bread or no food at all every morning, spend a few minutes to care for your health.
Researchers at the University of Texas have found that people lost up to 5 kg of weight by eating a filling breakfast. This entry was posted in Nutrition and tagged healthy breakfast ideas, healthy breakfast meals by Zipheal Editorial Staff. While it is incredibly irritating to be reminded of such a basic principle, it is the truth. The Mediterranean breakfast is indeed the most important meal of the day for all the nations of the Mediterranean Sea. Breakfast is usually skipped by people who try to lose weight but in most of the cases this has the opposite effects because the deprived body gets the wrong signals and stores fat and food to cope for the deprivation. This combination satisfies the hunger feeling and gives the signal of fullness to the brain till lunch time.
The Mediterranean diet has in its daily consumption category fruits, vegetables and nuts, whole grain breads and cereal and in the frequent category, three to four times a week, dairy products, eggs, yogurt, white cheese. It consists of olives, cheese, tomatoes, cucumber, yogurt, whole grain toasted bread, paximadia or tacos as they are known in Crete, honey, eggs, usually hard boiled, orange juice and coffee or tea. There is a Turkish breakfast specialty called menemen prepared with tomatoes, olive oil and eggs with some variations adding green peppers and onions.
Since sweets should be avoided for the right breakfast the next options for the Italians is bread and cheese. These foods are: fresh vegetables, fresh juice or fruits, eggs, bread, milk and various other dairy products such as yogurt and cheese.
So wherever you might me, home, on the road, at a hotel in Europe, Australia or America you can certainly find the right Mediterranean foods to that you make you a nutritional and healthy Mediterranean diet breakfast.
Lets talk about how we can prepare a delicious breakfast promotes good health, and what foods to avoid unhealthy foods that can slowly but surely contribute to poor health. This type does not serve the usual large heaps of calories and fats but rather, the healthy breakfast foods contain lots of nutrients and vitamins that will improve one’s health. This is not a bad thing but it is better to drink coffee while eating some fruit.When taking coffee, your body’s thermogenesis process gets enhanced as the coffee boosts the digestion in the body.
Multi-grain waffles are high in calcium, iron, niacin, phosphorus, riboflavin, thiamin, vitamin A, vitamin B6, vitamin B12.
By using whole wheat in the mixture, you are getting a tremendous amount of protein from the eggs used.
This dish gives us protein, carbohydrates, niacin, fiber, calcium, potassium, vitamin C, B-complex, thiamin, and riboflavin.
Vitamin C gives us the necessary anti-bodies that will protect our systems from braking down. People who skip breakfast will therefore most probably found themselves snacking on foods that are high in fat and sugar long before lunch time.
If you are doing some kind of sports, than you must increase your daily calories intake, that means also eating a bigger breakfast! Only at that point do we start thinking of what is healthy food and what is not so healthy food.
Healthy Cereal - Start with a high fiber cereal and add bananas, low-fat milk or plain yogurt or sprinkle on a little granola. Berries - Another possibility for breakfast is berries and low-fat Greek-style yogurt with a drizzle of honey and a sprinkle of toasted sliced almonds. Eggs – You can mix it up by mixing one whole egg with one egg white, some whole wheat toast and fruit and you are good to go. Cottage Cheese – Mixed with fruit or nuts is a good source of calcium and high in protein. Whole Grain – Whole-grain English muffins with peanut butter and sliced fruit like apples or pears, along with a glass of milk, can be filling while providing protein and calcium.


Slow down and eat a proper breakfast, as healthy breakfast foods provide vitamins, iron, fiber, calcium, and many more nutrients to your body.
Being rich in protein, eggs will provide your body with many essentials nutrients and make you feel full for long so that you are not tempted to snack in between meals. Just whirl together some fruits, vegetables, seeds, nuts, low-fat milk, and ice, and you will be ready to start your day! Eat low-fat yogurt with dry fruits, honey, and berries, instead of the sweetened versions available at grocery stores. To keep your energy up throughout the day, start off by eating whole-grain toasts in the morning. However, in the interest of saving time and space I will just leave you with a link to another post that I wrote with the Top 10 Reasons To Eat Breakfast.
My other two fall backs are a waffle with peanut butter and sliced banana or steel cut oats with berries and walnuts; all good!
If I want something sweet I usually have instant oatmeal with fresh strawberries and a Tbp of almond butter (300 calories) or if I want something salty I usually have a boca burger with spinach and 2% pepperjack cheese on a lavish wrap (255 calories). Having breakfast keeps the body metabolism running thus burning calories that may result to the loss of weight. Breakfast foods that contain sodium, sugar, saturated fats and high calories should be avoided. The foods which contain protein are dairy products, eggs and nuts and the foods which contain fiber are fruits, vegetables and whole grains.
Therefore preparing it should be easy to devise a healthy diet plan with alternate Mediterranean foods for breakfast so that you would avoid eating the same breakfast daily.
Ciabatta is the popular bread used for breakfast and the preferred cheeses are: mascarpone, ricotta or parmigiano-reggiano.
They are healthy, well-balanced, convenient (as they are easy to prepare) and will help a person lead a healthy life.
Taking fruits will allow the body to replenish vitamins and nutrients that are lost in the thermogenesis process.
In this whole wheat pancake mix, to eliminate the calories found in egg yolks, you may replace the egg yolk with 2 egg whites.
To eliminate the calories found in egg yolks, you may replace the egg yolk with 2 egg whites, which will reduce the calorie count.
By eating this meal, we gain enough energy to be able to last a day complete with many activities. In choosing to use wheat as the bread for the sandwich, we get vitamin E, iron, magnesium and zinc.
Another negative that they bring is the fact that they contain preservatives which harm our bodies. Wheat bread gives us more fiber and lesser calories than white bread while cheese gives us calcium, phosphorous and vitamin D. Properly selected and prepared food that is evenly distributed throughout the day (that means at least 4 – 5 meals per day), can cover all of our energy needs!
Two slices of lean Canadian bacon with one whole egg and one egg white scrambled, and a half of grapefruit and you have got a meal full of protein, fiber, and vitamin C.
Read on to find out how to start the day off on the right foot with the right breakfast choices. The high fiber content of oats keeps your stomach well-fed, maintains blood sugar, provides good fats, and lowers cholesterol. And the answer is more or less the same for all Mediterranean nations: A simple protein and fiber rich breakfast.
Therefore a breakfast meal that contains this high fiber and high protein foods is the best breakfast a person can have. This will prove a less-fattening meal as you will be getting a lot of vitamins such as B12. In eating a grilled tuna sandwich with onions, we are supplying our systems with a lot of protein and iron from the tuna and vitamins A, B, C, E, K and has calcium, iron, magnesium, phosphorus, potassium, sodium and zinc found in onions. The veggie, depending on what we choose, gives us many vitamins and nutrients that enhance our body’s many functions. Whole wheat flour also gives you vitamin E, iron, magnesium and zinc as well as calcium and iron from milk.



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