Nutrition guidance from RIA News, attributed to Margarita Koroleva, a nutrition expert, suggests that a breakfast should steer clear of fried, refined, spicy, and smoked foods. The emphasis is on choosing foods that fuel the body without overloading the stomach early in the day, supporting steady energy and gentle digestion rather than quick spikes of fat or heat. This viewpoint aligns with common dietary patterns that favor balance and minimal processing in the morning hours.
According to the expert, tea and coffee are best enjoyed about half an hour after eating rather than immediately with the meal. This pause helps the body absorb nutrients more effectively and can prevent potential discomfort that sometimes follows early caffeine intake on an empty or soon-after-stomach.
Koroleva warns against morning meals that rely heavily on canned items with added vinegar or excessive salt, as well as fried, smoked, and very spicy components. Such choices can irritate the digestive tract, contribute to dehydration, and complicate the early digestion of a well-rounded breakfast. The recommendation is to favor fresher preparations that promote a smoother start to the day.
The nutrition expert notes that while tea and coffee are acceptable, they should not be consumed immediately after meals. She also advises avoiding alcohol and carbonated beverages in the morning when possible, as these can disrupt digestion and hydration, reducing the body’s ability to process a nutrient-dense breakfast effectively.
She explains that if tea is consumed with breakfast, the protein from foods like omelets may not be absorbed as efficiently. To optimize protein uptake, it is better to drink beverages such as tea at least thirty minutes after finishing the meal, giving the stomach a head start on digestion and nutrient assimilation.
For a practical morning meal, the doctor recommends eggs prepared as scrambled eggs or an omelet, avoiding sausage. The only permissible exception is a small amount of homemade sausage, which should be limited to a modest portion to prevent excessive fat, salt, or additives from overshadowing the meal’s nutritional quality.
The nutritionist endorses a breakfast that includes eggs complemented by a small amount of vegetables, herbs, and even pine nuts. This combination provides a balance of protein, fiber, vitamins, minerals, and healthy fats that support satiety and energy levels through the mid-morning period.
She also highlights fermented dairy products, cereals, and thermally processed complete protein sources alongside vegetables as healthy breakfast options. These foods contribute beneficial probiotics, sustained protein, and complex carbohydrates, creating a well-rounded morning meal that supports long-term health goals.
Koroleva recommends that breakfast account for about 25 percent of the total daily energy intake. This guideline helps people distribute calories evenly across the day, promoting consistent energy and better appetite control, which can contribute to improved overall nutrition and weight management over time.
The expert notes that when a breakfast includes these elements, there is a natural avoidance of a lingering unpleasant taste in the mouth, which often accompanies poorly chosen morning meals and imbalanced nutrition. A thoughtfully composed breakfast can set a positive tone for the rest of the day, supporting both mood and metabolic stability.