{"id":14275,"date":"2016-11-16T16:13:53","date_gmt":"2016-11-16T14:13:53","guid":{"rendered":"http:\/\/spa-about.gr\/?p=14275"},"modified":"2024-09-01T17:05:40","modified_gmt":"2024-09-01T14:05:40","slug":"idees-gia-ygieino-geystiko-kai-xorlastiko-proino","status":"publish","type":"post","link":"https:\/\/spa-about.gr\/en\/diaita-diatrofi\/idees-gia-ygieino-geystiko-kai-xorlastiko-proino\/","title":{"rendered":"Ideas for a healthy, tasty and filling breakfast"},"content":{"rendered":"<p>Ideas for a healthy and filling breakfast from\u00a0<a href=\"https:\/\/spa-about.gr\/en\/diaita-diatrofi\/h-alexandra-damboyneli-sas-prosecei-kai-apo-makria\/\">Alexandra Damvouneli<\/a><br \/>\nClinical Dietitian-Nutritionist, graduate of Harokopio University of Athens, PGCert Athlete Nutrition<\/p>\n<p>Start your day well by devoting some time to a proper breakfast that will &quot;keep&quot; you full for several hours and provide you with all the nutrients you need to have energy and a good mood all day! So instead of two sips of coffee and a hasty bite of toast with <a href=\"https:\/\/spa-about.gr\/en\/diaita-diatrofi\/meli-24-karat\/\">honey<\/a>, try the following breakfasts, which, in addition to being healthy, are very tasty and satisfying!<\/p>\n<p>A good and healthy breakfast is one of the fundamental characteristics of a proper diet, since it not only fills us with energy for several hours, but also helps us in our efforts to maintain the right weight, as it stabilizes our blood sugar levels, resulting in not to be hungry. But what should we eat to start our day in the healthiest way? Below are some delicious, nutrient-dense breakfast ideas that will give you the energy you need to keep you from feeling hungry later and less prone to snacking!<\/p>\n<ul>\n<li>Omelette with 1-2 whole eggs (add extra egg whites for more satiety), a little low-fat milk for a better texture, 1-2 slices of chopped turkey, 1-2 spoons of grated low-fat yellow cheese, vegetables (e.g. tomatoes, mushrooms, pepper) and accompany with 1 slice of wholemeal bread and fresh juice or a small fruit salad (e.g. \u00bd apple, \u00bd pear, 1 slice pineapple)<\/li>\n<li>Smoothie (1 glass) with low-fat yogurt, a little low-fat milk or plant-based milk, e.g. of almonds, 1 small or \u00bd large (ripe) banana, 2 tablespoons of oats, 1 fruit of your choice (eg 2 slices of pineapple or \u00bd mango or 1 cup of berries), 1 tablespoon of peanut butter and cinnamon ( for a better and richer texture, try adding frozen fruit).<\/li>\n<li>Bread with honey, tahini and cocoa: You will need 1-2 slices of toasted whole wheat bread, tahini, honey and cocoa. Put 1 tablespoon of tahini and 1 tablespoon of honey in a bowl. Put them in the microwave for 20 seconds to soften them. Add 1 tablespoon of cocoa and mix until they become a smooth cream like hazelnut praline and spread on the bread. Ideal for those who have a special love for chocolate flavors! You can add pieces or slices of fruit (eg banana, strawberries work well). Serve with 1 glass of low-fat or plant-based milk (e.g. almond, coconut, hazelnut).<\/li>\n<li>Breakfast with avocado: Spread on 1 slice of toasted whole wheat bread, \u00bd ripe avocado, and top with 1 egg (sliced boiled or scrambled) with a little salt and black pepper to taste and accompany with fresh juice or a small fruit salad (e.g. \u00bd apple, 1 kiwi, 1 slice of pineapple, 2 prunes, 1 teaspoon of honey and cinnamon).<\/li>\n<li>\u00a01 low-fat yogurt with 3-4 tablespoons of whole grains, 1 fruit (eg 1 apple or 1 pear or kiwi cut into pieces or 1 cup of berries) or 2 tablespoons of dried cranberries or 4-5 pieces dried fruit of your choice (without sugar), a small handful of unsalted nuts (eg almonds, walnuts, hazelnuts, cashews), 1 teaspoon of honey and cinnamon.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Alexandra Damvouneli<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-14276\" src=\"https:\/\/spa-about.gr\/wp-content\/uploads\/2016\/11\/ale-360x240.jpeg\" alt=\"ale\" width=\"360\" height=\"240\" srcset=\"https:\/\/spa-about.gr\/wp-content\/uploads\/2016\/11\/ale-360x240.jpeg 360w, https:\/\/spa-about.gr\/wp-content\/uploads\/2016\/11\/ale-150x100.jpeg 150w\" sizes=\"auto, (max-width: 360px) 100vw, 360px\" \/><br \/>\nClinical Dietitian-Nutritionist, graduate of Harokopio University of Athens, PGCert Athlete Nutrition<br \/>\nContact numbers: 2108019097, 6937 260311, E-mail: alexandra.damvouneli@gmail.com &amp;\u00a0<a href=\"https:\/\/www.facebook.com\/DamvouneliNutritionist\/\" target=\"_blank\" rel=\"noopener\">Healthy Eating with Alexandra<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Ideas for a healthy and filling breakfast from Alexandra Damvouneli, Clinical Dietitian-Nutritionist, graduate of Harokopio University of Athens, PGCert in Athletes&#039; Nutrition. Start your day off right by dedicating some time to a proper breakfast that will &quot;keep&quot; you full for several hours and provide you with all the nutrients you need to have energy and good [\u2026]<\/p>","protected":false},"author":1,"featured_media":14278,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[667,669,675,671,899],"tags":[],"class_list":["post-14275","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diaita-diatrofi","category-diaitologoi","category-diatrofologika-programmata","category-diatrofologoi","category-kentra-diatrofis-diaitas"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.5 (Yoast SEO v26.6) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u0399\u03b4\u03ad\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03c5\u03b3\u03b9\u03b5\u03b9\u03bd\u03cc, \u03b3\u03b5\u03c5\u03c3\u03c4\u03b9\u03ba\u03cc \u03ba\u03b1\u03b9 \u03c7\u03bf\u03c1\u03c4\u03b1\u03c3\u03c4\u03b9\u03ba\u03cc \u03c0\u03c1\u03c9\u03b9\u03bd\u03cc - 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