{"id":109159,"date":"2024-12-18T12:09:59","date_gmt":"2024-12-18T11:09:59","guid":{"rendered":"https:\/\/www.alpenpower.com\/tips-for-breakfast\/"},"modified":"2024-12-18T12:10:00","modified_gmt":"2024-12-18T11:10:00","slug":"tips-for-breakfast","status":"publish","type":"post","link":"https:\/\/woo.alpenpower.com\/en\/tips-for-breakfast\/","title":{"rendered":"Tips for breakfast"},"content":{"rendered":"<section  class='av_textblock_section av-l2ikrkw0-d6127a8e43c13359a5f0f73e3c49c3be '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p style=\"font-size: 12pt; text-align: center;\"><strong>An article by Birgit Kogler BSc, dietician:<br \/>\n<\/strong><strong>https:\/\/www.ernaehrungsberatung-kogler.at\/<br \/>\n<\/strong><\/p>\n<\/div><\/section>\n<div  class='hr av-1r6c6au-412194764255a74fdf4d26009793e56a hr-default  avia-builder-el-1  el_after_av_textblock  el_before_av_heading '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-l27a7o45-a3c5a23e1214437e94f6e5e4d184ff2e\">\n#top .av-special-heading.av-l27a7o45-a3c5a23e1214437e94f6e5e4d184ff2e{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-l27a7o45-a3c5a23e1214437e94f6e5e4d184ff2e .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-l27a7o45-a3c5a23e1214437e94f6e5e4d184ff2e .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-l27a7o45-a3c5a23e1214437e94f6e5e4d184ff2e av-special-heading-h2 blockquote modern-quote modern-centered  avia-builder-el-2  el_after_av_hr  el_before_av_textblock '><h2 class='av-special-heading-tag '  itemprop=\"headline\"  >Start your day right: the 3 most common breakfast mistakes and how to avoid them<\/h2><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div>\n<section  class='av_textblock_section av-l2773ipp-85d7a1c2d89226a93759c9b3387c42c4 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p style=\"text-align: center;\">Breakfast like an emperor, lunch like a king and dinner like a beggar: I&#8217;m sure we&#8217;ve all heard this saying. But while many people don&#8217;t leave the house without a hearty breakfast, others are satisfied with a quick coffee and prefer to skip breakfast. There are many variations: no breakfast, quick or hearty breakfast, late breakfast, sweet or savoury &#8211; but which one is right?<\/p>\n<\/div><\/section>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-rb8a4o-ce6385a7f71bf49c82b2a6b70f6883e7\">\n#top .hr.hr-invisible.av-rb8a4o-ce6385a7f71bf49c82b2a6b70f6883e7{\nheight:50px;\n}\n<\/style>\n<div  class='hr av-rb8a4o-ce6385a7f71bf49c82b2a6b70f6883e7 hr-invisible  avia-builder-el-4  el_after_av_textblock  el_before_av_image '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-l5td6pcd-a9d3b584c01be72369a522e8be76dd69\">\n.avia-image-container.av-l5td6pcd-a9d3b584c01be72369a522e8be76dd69 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-l5td6pcd-a9d3b584c01be72369a522e8be76dd69 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-l5td6pcd-a9d3b584c01be72369a522e8be76dd69 av-styling- avia-align-center  avia-builder-el-5  el_after_av_hr  el_before_av_hr '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-50486 avia-img-lazy-loading-not-50486 avia_image ' src=\"https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/09\/Fruehstueck_02.jpg\" alt='' title='Fr\u00fchst\u00fcck_02'  height=\"630\" width=\"917\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/09\/Fruehstueck_02.jpg 1500w, https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/09\/Fruehstueck_02-300x206.jpg 300w, https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/09\/Fruehstueck_02-1030x708.jpg 1030w, https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/09\/Fruehstueck_02-768x528.jpg 768w, https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/09\/Fruehstueck_02-600x412.jpg 600w\" sizes=\"(max-width: 917px) 100vw, 917px\" \/><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1593ysm-b63e4f7a95271bda4c9b4b3f592fdbcd\">\n#top .hr.hr-invisible.av-1593ysm-b63e4f7a95271bda4c9b4b3f592fdbcd{\nheight:50px;\n}\n<\/style>\n<div  class='hr av-1593ysm-b63e4f7a95271bda4c9b4b3f592fdbcd hr-invisible  avia-builder-el-6  el_after_av_image  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<section  class='av_textblock_section av-l27a57r0-54019ef090b73f1344b187ca4f6851f4 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><strong>Breakfast &#8211; breaking the fast<\/strong><\/p>\n<p>Breakfast in the morning ends the nightly fast and provides the body with energy and important nutrients for the day. A portion of protein in combination with fibre-rich carbohydrate sources, plus some fat and vitamins from fruit or vegetables &#8211; that&#8217;s the basics of an optimal breakfast. As simple as it may sound in theory, many people find it difficult to implement in everyday life.<\/p>\n<p>Here are the three most common breakfast mistakes and reasons why you may often suffer from cravings during the day. Plus: Your breakfast kit for a balanced breakfast.<\/p>\n<p><strong>Mistake #1: Not eating breakfast<\/strong><\/p>\n<p>We&#8217;ve all been there: the alarm clock rings, you press the snooze button once more and go back to sleep &#8211; and ten valuable minutes are wasted. When work, university or school calls in the morning, there is often no time for breakfast. Sipping a quick coffee and checking the news on social media in the meantime has become a morning routine for many. Many don&#8217;t even think about having breakfast, let alone taking something with them, and are then surprised when cravings become a daily companion.<\/p>\n<p>But it&#8217;s in the morning &#8211; or mid-morning &#8211; that you should top up your energy stores in order to have enough energy for the day. If you skip the first meal of the day &#8211; perhaps in the hope of saving calories and losing weight &#8211; you will probably get the energy you saved back at the next meal, i.e. lunch. Logically, your hunger will be huge by then and your body will be craving quick energy &#8211; and you will probably eat far too quickly.<\/p>\n<p><strong>Tip #1: Plan your first meal of the day in the morning or mid-morning.<\/strong><\/p>\n<p>Try to plan 15 to 20 minutes for breakfast in your morning routine. If you can&#8217;t get anything down in the morning, that&#8217;s completely ok &#8211; don&#8217;t force yourself to do it. In this case, take your breakfast with you from home, such as these delicious high-protein overnight oats to go. Pay attention to when you get hungry and eat your first meal then.<\/p>\n<p>But you don&#8217;t have time to enjoy your breakfast in the morning because you&#8217;re at work, university or school? No problem, just drink it! A homemade breakfast shake is also easy to drink in between meals and gives you the energy boost you need. Try this recovery shake or hemp protein peanut banana smoothie.<\/p>\n<p><strong>Mistake #2: Breakfast too sweet<\/strong><\/p>\n<p>A quick jam sandwich, a coffee with a dash of milk and that&#8217;s the classic Austrian breakfast. Although the jam sandwich gives you a quick energy boost so that you can easily dance up the stairs to the office in the morning, you&#8217;ll realise after an hour or two at work at the latest: Something is missing&#8230; That&#8217;s right, energy!<\/p>\n<p>This is what happens in your body: if you start the day with plenty of sugar, your blood sugar level will quickly skyrocket. In order to channel the sugar from the blood into the cells, your pancreas produces insulin &#8211; a lot at once. It unlocks your cells like a key. The blood sugar in your blood drops again like a rollercoaster ride. And you can feel it: If you start thinking about chocolate at ten o&#8217;clock or have difficulty concentrating in the morning. Then it could simply be because your blood sugar has been on a rollercoaster ride and your body is screaming: \u2018Again, again!\u2019 But what your body doesn&#8217;t realise is that this rollercoaster ride isn&#8217;t so great in the long run. The constant fluctuations in blood sugar can lead to recurring cravings and put a strain on our metabolism.<\/p>\n<p><strong>Tip #2: Make sure you combine protein, fibre-rich carbohydrates and a vitamin and fat component at breakfast.<\/strong><\/p>\n<p>You can also spice up your breakfast with flavoured ingredients such as butter, jam, honey, protein cream or crunchy muesli. However, these ingredients should only provide the icing on the cake and not be the main ingredient.<\/p>\n<p><strong>Mistake #3: Low-protein breakfast<\/strong><\/p>\n<p>Wondering why everyone raves about porridge and overnight oats, but you never stay full for long? Maybe it&#8217;s because you only cook the oats in water, oat, rice or almond drink and you&#8217;re missing out on a good portion of protein. Protein is an important nutrient for cell renewal, muscle building and the immune system and can also improve our satiety. Especially in the morning, when you have a long day ahead of you, you shouldn&#8217;t miss out on this key nutrient. However, favour high-quality protein sources and try to avoid meat in the form of sausage or ham.<\/p>\n<p><strong>Tip #3: Increase the satiety effect of your breakfast with a protein portion.<\/strong><\/p>\n<p>Prepare your oatmeal with soya or pea drink or add skyr, yoghurt, curd cheese, whey protein or plant-based protein powder after cooking. A spoonful of almond butter or protein cream and a handful of fresh, seasonal fruit round off the flavour.<\/p>\n<p><strong>Conclusion<\/strong><\/p>\n<p>Now you know how to turn your breakfast into a filling, nutritious meal with a few tips and tricks. Finally, remember: eat when you&#8217;re hungry, take your time for your first meal of the day and savour every bite to the full.<\/p>\n<\/div><\/section>\n<div  class='hr av-2ttfvq-cef968baa5a6caee1923d57852f46283 hr-default  avia-builder-el-8  el_after_av_textblock  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<section  class='av_textblock_section av-l27a5ojj-1eb4129001f7c6c5d5424c6402d544fe '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='av-mini-hide avia_textblock'  itemprop=\"text\" ><p><strong>Author: Birgit Kogler BSc, dietician: <\/strong><a href=\"https:\/\/www.ernaehrungsberatung-kogler.at\/\">https:\/\/www.ernaehrungsberatung-kogler.at\/<\/a><\/p>\n<p><strong>Sources:<\/strong><\/p>\n<p>Hahn, A, Str\u00f6hle, A., Wolters, M., Behrendt, I. &amp; Heinen, D. (2016). Ern\u00e4hrung. Physiologische Grundlagen, Pr\u00e4vention, Therapie (3. Aufl.). Stuttgart: Wissenschaftliche Verlagsgesellschaft.<br \/>\nHausbrot.at (2016) Fr\u00fchst\u00fccksreport 2016 \u2013 So fr\u00fchst\u00fcckt \u00d6sterreich. Online im WWW unter: https:\/\/www.marktmeinungmensch.at\/studien\/fruehstuecksreport-2016-so-fruehstueckt-oesterreic\/ (letzter Zugriff am: 20.8.2022)<br \/>\nH\u00f6fler, E. &amp; Sprengart, P. (2012). Praktische Di\u00e4tetik. Grundlagen, Ziele und Umsetzung der Ern\u00e4hrungstherapie ; mit 205 Tabellen (Lehrbuch, 1. Aufl.). Stuttgart: WVG Wiss. Verl.-Ges.<br \/>\nLaska, M., Hearst, M., Lust, K., Lytle, L., &amp; Story, M. (2015). How we eat what we eat: Identifying meal routines and practices most strongly associated with healthy and unhealthy dietary factors among young adults. Public Health Nutrition, 18(12), 2135-2145. doi:10.1017\/S1368980014002717<br \/>\nOgden, J., Oikonomou, E., Alemany, G. (2017) Distraction, restrained eating and disinhibition: An experimental study of food intake and the impact of \u2018eating on the go.\u2019 Journal of Health Psychology. 2017;22(1):39-50. doi:10.1177\/1359105315595119<br \/>\nRania A Mekary, Breakfast Skipping and Type 2 Diabetes: Where Do We Stand?, The Journal of Nutrition, Volume 149, Issue 1, January 2019, Pages 1\u20133, https:\/\/doi.org\/10.1093\/jn\/nxy284<br \/>\nRenner B. (2015) Ern\u00e4hrungsverhalten 2.0. In: Ern\u00e4hrungs Umschau 1\/2015. M37-M46.<br \/>\nRichter J et al. (2020) Twice as high diet-induced thermogenesis after breakfast vs dinner on high-calorie as well as low-calorie meals. J Clin Endocrinol Metab 105(3): 1\u201311.<br \/>\nZeratsky K (2014) Why does eating a healthy breakfast help control weight? Available from: http:\/\/www.mayoclinic.org\/food-and-nutrition\/expert-answers\/FAQ-20058449 .<\/p>\n<\/div><\/section>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":5070,"featured_media":50234,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[382],"tags":[],"class_list":["post-109159","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-latest"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Tips for breakfast | AlpenPower<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tips for breakfast | AlpenPower\" \/>\n<meta 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