A balanced diet provides the body with all the necessary nutrients, including proteins, fats, carbohydrates, vitamins, minerals and fiber. Healthy and balanced fitness breakfast.
However, to make your diet even more unique, it is recommended to pay attention to fruits, seasonal vegetables, whole grains, low-fat dairy products, sources of animal and plant protein, and healthy fats. These products will not only provide you with energy, but also support your metabolism, strengthen your immune system and help you maintain a healthy weight.
Healthy eating in fitness
Fitness classes involve intense muscle work, which requires high energy expenditure. The body’s energy needs are satisfied mainly by breaking down carbohydrates. The second source of energy is fats. But they are involved in energy processes only during prolonged physical work.
According to the speed of absorption, carbohydrates are divided into fast (simple) and slow (complex). If you eat food containing slow carbohydrates, the blood glucose level will rise gradually, while simple carbohydrates cause a sharp increase in blood sugar concentration.
Eating complex carbohydrates can satisfy hunger for a long time and provide the body with energy for a long time, while food rich in fast carbohydrates allows you to get energy immediately. However, in this case, the feeling of hunger will appear much earlier: simple carbohydrates provoke high secretion of insulin, which quickly transfers sugar from the blood to the cells.
Fast carbohydrates are irreplaceable if you need to quickly recharge your batteries, for example, before starting a fitness workout. But those who are losing weight should be careful: fast carbohydrates are high in calories, contribute to overeating and easily turn into fat. When choosing products rich in fast carbohydrates, it is better to give preference not to candies and sweet pastries, but to fruits, honey, dark chocolate, juices, dried fruits. Slow carbohydrates are found in pasta made from durum wheat, unprocessed cereals, potatoes, whole grain bread.
(1) – “After exercise, you’ll want ingest about 20 grams of protein within 45 minutes, and pair it with carbohydrates if you don’t plan to eat again within the next hour or two.”
To satisfy the body’s need for various amino acids, including replaceable and essential ones, healthy eating alone is not enough. Fitness fans have to take special protein-based sports supplements. They not only cover the need for amino acids, but also provide the body with them in the right proportions.
#1.Protein omelette with cheese. Healthy and balanced fitness breakfast.
Protein omelet is a dietary dish, does not contain cholesterol. To diversify the taste a little, add some cheese and green onions – you will get a tasty and healthy breakfast!
Ingredients for 1 serving:
Nutritional value of the dish 204 kcal
egg whites 3 pcs.
milk 1/2 cup
salt to taste
cheese 2 tablespoons
green onions to taste
Instructions:
Cooking time 15 minutes
Separate the whites from the yolks. Add a little salt. Add milk. Grated cheese. Pour the resulting mass into a heat-resistant form. Bake in an oven preheated to 356 for 10-15 minutes or in a microwave for no more than 5 minutes. Serve with green onions. Enjoy!
#2. Oatmeal with cheese and pear. Healthy and balanced fitness breakfast.
The combination of sweet and salty is simply mega-delicious!
Ingredients for 1 serving:
Nutritional value of the dish 641 kcal
water 1/2 cup
milk 1/2 cup
instant oatmeal ½ cup
salt to taste
cheese 1 tablespoon
pears 1 pc
roasted almonds 2 tablespoons
honey 1 teaspoon
Instructions:
Cooking time 10 minutes
Bring milk and water to a boil. Add salt and oatmeal. Cook, stirring constantly, until done, a couple of minutes.
Grate the cheese. I have Parmesan. Any cheese of your choice will do.
Add cheese to the porridge and mix well.
Cut a ripe pear into cubes. Chop the nuts. Put the pear on the porridge, sprinkle with nuts, pour honey and add a pinch of cheese. Enjoy!
#3. Toast with avocado and quail eggs
Ingredients for 1 serving:
whole grain bread 3 pieces
quail eggs 6 pcs.
kale 1 bunch
cherry tomatoes 5 pcs.
sesame seeds to taste
Italian herbs to taste
salt to taste
ground black pepper to taste
balsamic sauce 1 teaspoon
avocado 1 pc.
Instructions:
Cooking time 10 minutes
Drop quail eggs into boiling water and cook for 5 minutes.
Mash avocado pulp with a fork until puree. Add sesame seeds, herbs, salt, pepper. Mix. Toast bread in a toaster or in a dry frying pan. Spread avocado mixture on bread. Top with kale leaves or any other leafy greens. Then add quail eggs, cut in half, and cherry tomatoes.
Drizzle toast with balsamic sauce. Enjoy!
#4. Pancakes with cabbage filling, baked under cheese. Healthy and balanced fitness breakfast.
If you want to make these pancakes in the morning, prepare the dough in the evening and put it in the refrigerator.
Ingredients for 8 servings:
Nutritional value per serving 258 kcal
flour 3.53oz
hard cheese 3 tablespoons
chicken eggs 1 pc.
egg yolks 2 pcs.
green onions 4 stalks
parsley greens 4 sprigs
milk 1 cup
olive oil 3 tablespoons
sugar 1 teaspoon
sea salt ½ teaspoon
For the filling
white cabbage 3.53oz
onion 1 pc.
olive oil 1 tablespoon
sea salt to taste
Instructions:
Cooking time 2 hours
Preheat the oven to356F. Place the egg and yolks in a blender bowl, add salt, sugar, 2 tablespoons of olive oil and beat everything with a whisk attachment, then, continuing to beat, add flour in small portions and pour in the milk. Cover the container with cling film and leave for an hour and a half, then pour in 2 tablespoons of boiling water and stir. Grease a well-heated pancake pan with olive oil and bake thin pancakes. Finely chop the cabbage.
Peel and dice the onion. Prepare the filling: heat the olive oil in a frying pan and fry the onion until transparent, then add the cabbage, salt everything and, stirring, simmer until done. Grate the cheese on a coarse grater. Wrap the filling in the pancakes, place them in a small ovenproof dish, sprinkle with cheese and put in a preheated oven for a few minutes to melt the cheese. Chop the green onions and parsley and sprinkle on the baked pancakes.
#5. Bulgur with carrots, seeds and pine nuts. Healthy and balanced fitness breakfast.
Ingredients for 3 servings:
Nutritional value per serving 540 kcal
bulgur 5.29oz
carrot 1 pc.
pine nuts 2 tablespoons
pumpkin seeds 3 tablespoons
sesame seeds 1 teaspoon
red chili pepper ½ pc.
green onions 5 stalks
mint 3 sprigs
broth 1 cup
sea salt to taste
For dressing:
lime ½ pc.
rapeseed oil 3 tablespoons
soy sauce 1 tablespoon
Instructions:
Cooking time 20 minutes
Pour hot broth over the bulgur, cover with cling film and let stand. Peel the carrots and cut into thin strips. Dry the pine nuts and pumpkin seeds in a preheated frying pan. Prepare the dressing: squeeze the lime juice into a small bowl, pour in the rapeseed oil, soy sauce, hoisin and mix everything.
Thinly slice the green onions diagonally.
Finely chop the mint. Cut the chili into rings. Mix the bulgur with a fork, add the carrots, chopped greens, pour over the dressing, salt, add the chili, sesame and mix everything. Sprinkle with dried nuts and seeds before serving. Bon appetit!
(1) – Harvard Medical School; Feeding your fitness; By Maureen Salamon, Executive Editor, Harvard Women’s Health Watch; July 1, 2024.
Elena runs a private practice as a nutrition coach in the USA and many countries around the world. https://elenasunshinemagazine.com/services/
I offer:
Evaluate current meal plans and give general recommendations.
Individual consultations.
Making individual meal plans.
Recommend gradual dietary changes and consistent dietary practice.
Discuss the importance of balanced macronutrient intake.
To offer recommendations on eating behavior.
Promote the calorie recommendations set out by the U.S. Department of Agriculture, MyPlate, the Eatwell Guide in the United Kingdom, or other acceptable organizations.
