Alexander Umnov highlights the benefits of light, protein-rich breakfasts like overnight oats, cottage cheese, and egg dishes with vegetables to start hot days without feeling weighed down, aligning with wider dietary guidance.
A light, balanced breakfast is the best way to start a hot day without leaving the body feeling weighed down, according to Alexander Umnov, a senior lecturer at the medical faculty of the State University of Education, who spoke to Lenta.ru through Day.Az. His advice fits wider nutrition guidance that favours meals built around protein, fibre, whole grains and fruit rather than heavy, sugary dishes.
One of Umnov’s main suggestions is overnight oats: porridge prepared the previous evening by soaking oats in water, yoghurt or kefir, then chilling them in the refrigerator. He said chia seeds and cinnamon can be added for extra texture and flavour, while strawberries, raspberries, blueberries, peaches or nectarines supply vitamins, antioxidants and slow-release carbohydrates. Similar breakfast guides from Healthline and Rutgers NJAES recommend oats, chia seeds and berries as practical ways to add fibre and nutrients first thing in the morning.
He also recommended cottage cheese with vegetables and herbs. Using a medium-fat version, he said, can provide protein without feeling too heavy, while cucumber, radish, spring onion, dill, parsley and coriander add freshness, water and micronutrients. Johns Hopkins Medicine and other nutrition sources likewise point to dairy-based breakfasts such as Greek yoghurt or cottage cheese as useful, protein-rich options that can be paired with fruit, nuts or vegetables.
Egg dishes are another sensible choice, provided they are served with vegetables. Umnov pointed to tomatoes, courgettes, sweet peppers and spinach as good partners for an omelette or scrambled eggs, noting that the combination offers protein together with fibre and plant compounds. He warned against very fatty or overly sweet breakfasts in hot weather, saying they can feel heavy and may lead to a quick return of hunger. He also advised caution with large portions of high-glycaemic fruit such as bananas and grapes, and suggested beginning the morning with water and lemon or mint tea to replace fluid lost overnight.
Disclaimer: This content is for informational purposes only and is not intended to be a substitute for professional medical judgment, advice, diagnosis, or treatment.
