Nutritionist Reveals Budget Alternatives to Superfoods for a Healthy Breakfast

A healthy breakfast does not require expensive superfoods like salmon, quinoa, or chia. Nutritionist Olesya Stupak explained in an interview with URA.RU how to make a balanced and healthy morning meal using budget-friendly alternatives without unnecessary expenses.

Affordable Sources of Omega-3

Instead of expensive salmon, the expert recommends herring, mackerel, or flaxseed oil. These products contain no less omega-3 fatty acids, which are essential for heart and brain health[1][2][4].

Grains for Every Day

Quinoa and amaranth can easily be replaced with buckwheat and oatmeal. They are rich in protein, fiber, and micronutrients, rivaling their exotic counterparts[1][2][6].

Seeds and Berries from the Store

• Chia can be replaced with soaked flaxseeds, especially if infused in kefir overnight[1][2][3].
• Expensive berries can be substituted with frozen black currants, chokeberries, or local lingonberries and cranberries. They retain vitamins all year round[1][2][3].

Herbs and Nuts the Russian Way

Exotic herbs are outdone by parsley, dill, and leafy lettuce — they provide vitamin C, iron, and folic acid for pennies[1][2][3]. Instead of expensive nuts, sunflower seeds, pumpkin seeds, or peanuts will do[1][2].

According to the nutritionist, trendy ingredients are not essential and may not suit everyone due to digestive peculiarities. The main thing is balance and accessibility[1].