How to cook a good breakfast

The book "The Energy of Good Habits: Live Happy, Work with Pleasure" was published at the Alpina Publisher Publishing House. Its author, Pete Leibman, is a management consultant, a writer and a speaker, a participant at Fox News, CBS Radio and CNNMoney, as well as a participant at the World Hurdling Championships (OCR). Leybman examines in detail the habits that prevent us from living fully and suggests ways to eliminate them.

With the permission of the publisher, GO.TUT.BY publishes an excerpt from the book, where the author outlines five steps to create the perfect meal based on Precision Nutrition's recommendations. He recommends not focusing on diets, but on healthy habits that will help you eat well.

Step # 1. Start with beneficial proteins.

Proteins provide a feeling of fullness and help maintain and develop muscles. PN recommends that men consume two servings of the size of the palm per meal (between 40 and 60 g of protein) and to the women – one serving per meal (20-30 g).

Standard sizes of one serving:

• 115 grams of meat;
• 115 g of fish;
• 3-4 whole eggs;
• 6-8 egg whites;
• 1 jar of non-fat Greek yogurt without sweeteners;
• 1 can of beans (note that beans are high in carbohydrates);
• 1 spoon of protein powder.

Step # 2. Add vegetables rich in nutrients.

Almost none of us respects the minimal recommendations for the consumption of vitamins and minerals necessary for the proper functioning of the body and the brain. Vegetables are rich in many of these essential nutrients. Instead of a long story about vitamins and minerals in food, I advise you simply to eat vegetables and fruits of different colors (eg, green, purple, orange, red and yellow) because you will get various nutrients.

PN recommends men eat two and women – a portion of fist – sized vegetables during a meal. You can eat, for example, cabbage, spinach, pepper, carrots, broccoli and cauliflower.

Step 3: Add fibers

Although many people consume carbohydrates, their diet can slow down the metabolism, stimulate the formation of stress hormones and reduce the production of muscle mbad hormones.

Avoid as much as possible table sugar and heavily processed carbohydrates (including bread, muesli, sweets, crackers, etc.). Focus on natural dietary fiber (fiber), which maintains a longer feeling of fullness in you and provides stable energy.

PN recommends that men consume two carbohydrates per meal (40 to 60 g) and women – one handful (20 to 30 g).

Standard sizes of a portion of fiber:

• apple, pear or orange;
• half a cup of berries;
• Yam;
• a quarter cup of oatmeal, quinoa or brown rice.

Step # 4. Add healthy fats

Although trans fats are to be avoided and the consumption of vegetable fats (such as corn, palm, soy and sunflower oils) is limited, other (useful) fats support various functions of the fats. Organism and can help improve body composition.

PN recommends that men eat two servings of healthy fat
with the thumb for a meal (15 to 25 g) and women – one serving (7 to 12 g).

Standard sizes of a portion of healthy fats:

• half lawyer;
• 1 tablespoon of extra virgin olive oil;
• 1 tablespoon walnut paste;
• 10 almonds or cashews.

Step # 5. Improve the taste

PN recommends choosing natural ingredients in a locally flavored bouquet. Here are five examples:

• Caribbean cuisine – chili, cinnamon, clove or nutmeg;
• French cuisine – bay leaf, lemon, rosemary or thyme;
• Indian cuisine – coriander, curry, ginger or turmeric;
• Italian cuisine – basil, capers, olives or oregano;
• Mexican cuisine – coriander, zira or lime.

Recommended in steps № 1-4 servings – only the starting point. Here are some other PN tricks to adapt the options to your lifestyle:

If you want to lose weight, if you are not too active or if you do not eat often, you need to reduce by 50% the recommended amount of carbohydrates and / or fats in some meals.

If your goal is weight gain, active living or not eating often, you should increase the recommended amount of carbohydrates and / or fats by 50% during certain meals.