How many calories are in the breakfast?
Muesli - the core
What is inside? Cereal flakes of all kinds, seeds from sunflower to pumpkin, nuts, dried fruits, flakes and possibly chocolate pieces
The good thing about it: The flakes contain neat fiber - great for digestion. Also sunflower seeds and nuts are great, they contain fats, but healthy, with many polyunsaturated fatty acids. Dried fruits replace the sugar in an elegant and fruity-sweet way, too. Crispy flakes, however, are fried, roasted or have a sugar shell - pure pleasure and calorie supplier.
And? Muesli lasts for a long time, because the starch from whole grain is only slowly digested. It is the healthiest with fresh fruit and yoghurt.
The nutritional values (portion with 50 g muesli and 115 ml low-fat milk): about 230 kcal, 6 g fat
Black bread with cheese - the Brave
What is inside? Black bread, butter, cheese
The good thing about it: Whole grain breads contain a lot of fiber for healthy digestion. Prima is wholemeal rye bread, it contains B vitamins, folic acid, iron, magnesium and calcium, all good for skin, muscles and bones. The cheese also contains protein, vitamin B12 and calcium depending on the variety. Depending on the fat content, it can be a calorie-containing pleasure. For this, cheese neutralizes the acids in the mouth and can thus help to prevent tooth decay.
And? With not too fatty cheese and mustard, instead of butter to "stick", the cheese casserole is a real power food for a good start to the day. Another tomato or salad - that rocks.
The nutritional values: about 215 kcal, 17 g fat (eg Gouda)
Breakfast drinks - the quickie
What is inside? Water, fruit juice, yogurt, fiber, vitamins
The good thing about it: A great idea for those who do not have breakfast for lack of time. However, depending on the supplier, the fruit content is only 25 to 43 percent, and the yoghurt proportion is 5 to 10 percent. There are 12 g of sugar per 100 ml. The rest is water, mixed with vitamins, minerals and some fiber.
And? Fiber is not really much in it. A glass of fruit juice and a probiotic drink or drinking yoghurt and a little later fruit does it too.
The nutritional values: Per glass (0.2 l): approx. 105 kcal
Eggs and bacon with toast - the luscious
What is inside? Eggs, cream, bacon, fried fat, with toast bread with butter
The good thing about it: It's filling, fast and paper-tired. Eggs and whipped cream are stuck in scrambled eggs, so good protein for building muscle. Stir in neat butter, with sizzling bacon next to it - delicious, but not exactly low in calories. The fat is invariably of animal origin, so it contains cholesterol and many saturated fatty acids. Also in the toast is still butter, otherwise it would not be so nice brown and crispy when toasting. And toast without butter on top tastes only half as good ...
And? Tasty, but a bit high in fat. So: best only from time to enjoy. As an alternative, try boiled eggs with turkey breast or fried eggs with ham, wholegrain bread or toast.
The nutritional values: Approximately 560 kcal, 52 g fat
Croissant and milk coffee - the charming
What is inside? Croissants are made from puff pastry, which in turn is mainly butter, with coffee and plenty of milk
The good thing about it: The milk from the milk coffee contains protein and calcium, great for muscles and bones. The milk is often better tolerated by the milk, as it softens the acids. The caffeine is absorbed more slowly. A croissant is pure pleasure - balm for the soul. But schwups you have already taken 25 percent of the daily recommended amount of fat to eat - especially saturated fat, which is not so good for the arteries.
And? A real pampering breakfast. That should be reserved for special moments. Lower-fat alternatives to the croissant are raisin or milk rolls. For all the best, omit the extra butter and chocolate cream. The milk coffee also tastes wonderful with low-fat milk.
The nutritional values: Approximately 370 kcal, 18 g fat
Marmeladebrötchen - the tradition-conscious
What is inside? A bread roll, butter or margarine and jam
The good thing about it: Neither rolls nor jam contain significant amounts of fat - good. But there is not much grain left in bright rolls. Therefore wholemeal rolls with fiber and minerals are better. The jam is good fruit, but many vitamins are gone by cooking. You have the choice of jam: butter, cholesterol-free butter or cream.A healthy dose of unsaturated fatty acids is there - with margarine from sunflower, olive oil or dietary margarine.
And? Quite a lot of sugar and very little nutrient rich. Try quark or cream cheese under the jam. That brings a dose of calcium to the bones. Or honey instead of jam, because honey has an antiseptic effect and protects the intestines.
The nutritional values: Approximately 470 kcal, 16 g fat
