To ensure that breakfast is satisfying and provides us with energy for the day, it should be tailored as closely as possible to each individual and their unique metabolism. This means that not every person will feel full for a long time with the same meal, so breakfast should be customized to each person's type.

There are three of metabolic types:

• Type “Carbohydrate”: For long-lasting satiety, complex carbohydrates are needed, such as whole grain bread, buckwheat, quinoa, beans, oats, corn, millet, lentils, apples, pears, and bananas. The blood sugar level rises slowly, ensuring a prolonged feeling of fullness.

• Type “Protein”: This type stays particularly full for longer with especially protein-rich foods. These include dishes with eggs such as omelets, scrambled eggs, hard-boiled eggs, as well as dairy products, yogurt, porridge, nuts, seeds, and hemp seeds.
• Type “Mixed”: A combination of carbohydrates and proteins keeps the mixed type feeling full for the longest time. This could be, for example, whole grain bread with cottage cheese, avocado, fruit, and an egg, or a warm oatmeal with grated apples, nuts, and dried fruits. If there's no time to cook porridge in the morning, you can prepare it the night before, store it in the refrigerator, and simply warm it up and enjoy it in the morning (or take it out of the fridge a few hours before consuming).

As different as we humans are around the world, so different are the dishes that serve as the first meal of the day. The history of breakfast dates back approximately 2,500 years, with the earliest evidence found in ancient Egypt along the Nile. Here, people consumed fruits, almonds, or pastries, accompanied by beer or wine diluted with water. The reason for alcoholic beverages being consumed as breakfast drinks remains unclear. The diverse array of foods eaten in other countries can also serve as a source of inspiration for us. In the Arab world, breakfast often consists of flatbread, cheese, dates, and Shakshuka (a dish made with eggs and tomatoes).

In Asian countries like Japan or Vietnam, a noodle or miso soup with tofu provides a healthy start to the morning. In Jamaica, on the other hand, islanders enjoy dried cod with ackee, the local fruit which tastes similar to chickpeas and is particularly rich in vitamin C and omega-6 fatty acids. In Costa Rica, people start their day with the savory dish "Gallo Pinto," beans with rice, equally hearty. Wherever you eat breakfast on the continents and whatever dish you choose – every day offers a new opportunity to start the day in a healthy way and to do something good for body and soul.