Polish nutrition guide urges protein‑rich breakfasts and daily walnuts for satiety and heart health

A protein‑rich breakfast can help build muscle, support immunity and keep appetite in check. Foods such as smoked salmon (about 20 g protein per 100 g), Greek yogurt or skyr (10‑20 g per serving), cottage cheese (12‑15 g), black beans (8‑15 g) and plant‑based options like tofu, tempeh, lentils or chickpeas provide significantly more protein than a single egg and pair well with whole‑grain bread, vegetables or fruit.

Health experts also recommend a daily handful of walnuts – roughly 30 g, or about 200 kcal – because the nuts are high in omega‑3 fatty acids, fiber and antioxidants. Regular consumption can help maintain healthy cholesterol levels, support heart and brain function, increase satiety and aid weight management, with particular benefits for older adults.