Everyone is looking for the perfect breakfast, and it is time to shed quite a bit of light on it. On the program, a listener described a breakfast to me that sounds perfect: 1.5% yogurt, a teaspoon of chia, a teaspoon of flax, a teaspoon of honey, a teaspoon of raw tahini, a tablespoon of oats, and an apple. She asked what my opinion was on this meal... So first of all – yes. This is an excellent breakfast. But… there is an important "but" here.
What does each ingredient give us?
- 1.5% yogurt (200 gram container): A great source of protein (about 10 grams) and calcium (about 250–300 mg) – about 100 calories.
- Teaspoon of chia (about 5 grams): Rich in omega 3, fiber, and calcium – about 25 calories.
- Teaspoon of ground flax (about 5 grams): Another source of omega 3 and dietary fiber that contributes to satiety and digestion – about 25 calories.
- Teaspoon of honey: Natural sugar with a few antioxidants, but in terms of the body – still sugar – at least about 20 calories.
- Heaping teaspoon of raw tahini (about 10 grams): An excellent source of calcium, healthy fat, and minerals – about 60 calories.
- Heaping tablespoon of oats (about 15 grams): Soluble fiber (beta-glucan) that contributes to sugar and cholesterol balance – about 55 calories.
- Large apple: Fiber, vitamin C, and antioxidants – about 100 calories.
How many calories are in all of this?
If you add it all together: It is about 385–400 calories for one breakfast. And that is exactly the point. This is not a "small breakfast," from my perspective when I plan a diet menu for weight loss, this is already considered a full meal + almost 2 additional snacks.
Just for calorie comparison, without referring to the nutritional value, for example:
2 slices of light bread + a tablespoon of cheese = About 100 calories. And afterward a snack: 15 almonds = About 100–120 calories. Total: About 200–220 calories meaning – half the calories.
<br>So what is the right thing to do?
This is not a question of "healthy or not healthy," but of a goal.
- For those not on a diet – This is an excellent breakfast, nutritious, satiating, and full of quality ingredients.
- For those trying to lose weight – It is important to understand that this is a "rich" meal, and sometimes it is better to choose a simpler meal or split it throughout the day.
For those who are on a weight loss diet, here are 5 examples of breakfasts of about 120–150 calories:
1. 1.5% yogurt (150 grams) + half an apple / half a banana.
2. A slice of light bread + a tablespoon of 5% white cheese, free vegetables.
3. A hard-boiled egg + cucumber/tomato + a slice of light bread.
4. 100 grams of 5% cottage cheese + vegetables.
5. 10–12 almonds + a small fruit.
The bottom line: It is possible to eat the healthiest in the world – And still consume more calories than necessary.