Breakfast is the most important meal of the three meals a day.In the fast-paced life, many people think that eating breakfast on time is responsible for their health.

There are many unreasonable breakfast collocations you are used to. Eating an unreasonable breakfast for a long time may be as harmful to health as not eating it.

Referring to the advice of American nutritionist Franziska Spritzler, she believes that breakfast is to be eaten, but it must be nutritionally balanced and not excessive.

Here are some good foods for breakfast, and some that don't take time to prepare. If you can't think of what to eat for breakfast next time, you can refer to it.

1. Eggs

Eggs are healthy and delicious, and 3 large eggs provide about 20 grams of high-quality protein. Studies have shown that eating eggs for breakfast increases satiety, reduces calorie intake for the next meal, and helps maintain stable blood sugar and insulin levels.

2. Greek cheese

Greek cheese is creamy, tart and nutritious. It's curd itself, which is filtered through whey and other liquids to produce a more protein-rich, creamier cheese.

Certain types of Greek cheese are a good source of probiotics like bifidobacteria, which can help keep your gut healthy. To find out if the cheese you eat contains probiotics, look for the ingredients on the nutrition label.

If you're not sure what to eat with Greek cheese, try adding berries or other chopped fruit to boost the vitamin, mineral, and fiber content of your meal.

3. Coffee

When it comes to coffee, everyone just thinks of refreshing, drinking a cup of coffee in the morning to start a new day. That's right, even small amounts of caffeine have been shown to improve mood, alertness, and mental performance.

According to the study, the most effective dose is 38 to 400 milligrams of caffeine per day, which maximizes the benefits of caffeine while reducing side effects.

It sounds abstract, and the nutritionist said: "This is approximately equivalent to the daily amount of caffeine. 0.3 to 4 cups of coffee, why is the difference so big, because the actual recommended dose depends on the strength of the coffee.

4. Oatmeal

Many people love to eat oatmeal for breakfast, and it is indeed the best breakfast choice for cereal lovers. Oatmeal is made from ground oats and contains a unique type of fiber called oat beta-glucan.

A sticky fiber that lowers cholesterol, promotes satiety, and more, and one study found it increased satiety the level of the abdominal sensation hormone PYY, the more you eat, the more significant the effect will be.

Harvard University nutrition special article recommends that you master the following two principles when preparing breakfast:

1. Eat "low glycemic" carbohydrates. When choosing carbohydrates, try to choose whole grains and multigrain foods. When interpreting food labels, pay attention to more than 5 grams of fiber per serving, less than 300 mg of sodium per serving, and less than 5 grams of sugar per serving.

2. "Protein" is a breakfast that will help you increase your energy. There must be protein to help you repair muscles and provide energy. When choosing a protein type, try to avoid overly processed meats and dairy products.

Plus, healthy fats help with vitamin absorption, so eat a little.