How to have a healthy breakfast

The Least Suitable Breakfasts During Winter

If we look at the breakfast of an average Czech person, we find that it most often consists of white bread, a dairy product (such as butter or cream cheese spread), several slices of ham, fruit juice (most commonly citrus juice), and coffee. People who are more interested in a healthier lifestyle have probably read in the media that they should eat cereal muesli. Muesli (which in most cases contains a lot of added sugar) is usually consumed with yogurt or cow’s milk, with the belief that they are doing something beneficial for their health.

White Bread, Dairy Products, Sugar = A Typical Czech Breakfast. How Does It Support Immunity?

It must be said that white bread (statistics show that more than 90% of people in the Czech Republic eat it) is not ideal for our digestive system because it contains very little fiber. Fiber helps “clean” and maintain a healthy digestive tract and therefore significantly supports the body's immune system. White bread is also quickly converted into fat in the body because it has a higher glycemic index, and this is one of the reasons why Czechs are gaining weight so rapidly.

And what about dairy products? It is important to understand that every food we eat causes a certain reaction in our body. It either cools us down, has a neutral effect, or warms us up. This is known as the thermal effect of foods according to Traditional Chinese Medicine (TCM). During autumn and winter, we should limit or completely avoid foods with a cooling effect. These mainly include dairy products, citrus fruits, and sweets, which significantly cool the immune system. Dairy products and sugar also contribute to mucus formation in the lungs and digestive tract, strongly acidify the body, and may contribute to the development of cardiovascular diseases and weight gain.

Why Start the Day with Porridge According to Traditional Chinese Medicine?

Imagine our body, digestion, the process of converting food into energy, and the strength of the immune system as a factory that depends on fire. Whenever I want to build a large fire, I must start with a small flame. I need to use only small pieces of kindling so that the fire can quickly grow stronger. I cannot throw in large logs or materials that burn poorly because the fire would smolder, burn inefficiently, or perhaps not ignite at all.

The same principle applies to our body and digestion. Breakfast is the most important meal of the day. It should be rich in nutrients (vitamins, minerals, phytonutrients, and enzymes), contain plenty of complex carbohydrates (slow-releasing energy), quality proteins, fiber, and healthy fats. During autumn and winter, breakfast should also have a warming effect, support digestion, and thereby support overall metabolism. From the perspective of TCM, it is highly recommended to start the day with high-quality porridge.

Healthy Breakfast Ideas Using Porridge

Among the healthiest porridges are buckwheat, oat, and millet porridge. They have a low glycemic index, are easily utilized by the body, provide long-lasting energy, contain valuable minerals and fiber, and help make your body more resistant to illness.

Here are a few tricks for preparing them. Instant porridges are great because they are ready in just a minute. You can mix the porridge with water or warm plant-based milks (soy, rice, quinoa, or coconut milk), add cinnamon, unsalted nuts (cashews, almonds, Brazil nuts, walnuts—the best choice for winter), unsulfured dried fruits (apples, prunes, dates, figs, apricots, bananas), and even high-quality 100% cocoa powder without added sugar.

You can also add a teaspoon of ground flaxseed. If you prefer a sweeter porridge but still want a healthy option, add a teaspoon of agave syrup. The nutritional value can be further enhanced with a high-quality protein powder free from artificial sweeteners such as aspartame, acesulfame, or sucralose, for example pea protein or hemp protein.

Final Thoughts

I can imagine that many of you are not used to eating porridge. Perhaps your parents did not encourage it, or you thought it was difficult to prepare and only suitable for children. I have tried to show you that porridge deserves nothing but praise.

I hope you now have a better understanding of how healthy porridge can be and how delicious it can also taste. Enjoy your meal.

Author: Ing. Martin Škába
Nutrition Specialist and Healthy Lifestyle Coach
www.skaba.cz