Diet and Breakfast: Importance and Useful Tips


Introduction

Numerous studies highlight theimportance of breakfast.

The concept is regularly reiterated by doctors and the media and there is no serious diet that does not include one. Despite this, data in hand, a good percentage of Italians usually skip this important meal. Another good percentage, despite having breakfast regularly, relies on incorrect dietary choices.

Importance of Breakfast

Why is Breakfast so Important?

The concept is simple: those who don't eat breakfast in the morning are led to eat much more during the day, with the risk of overindulging in subsequent meals.

A nutritious breakfast allows you to start the day with vitality without arriving tired and hungry at the lunch break.

It is scientifically proven that those who skip this important health appointment have greater difficulty concentrating during the morning. Not only that, the subsequent binge at lunch also negatively affects the afternoon performance due to the excessive insulin swing and the heavy digestive effort.

A nutritious breakfast helps to awaken and accelerate the body's metabolism, giving that boost of energy necessary to face the day with the right spirit.

If you're in a hurry in the morning and don't have time to make or prepare a healthy breakfast, try preparing what you need the night before or eating something on the way to work.

What are we eating

What foods are usually consumed for breakfast?

Now that we have underlined the importance of breakfast in daily nutritional balance, the time has come to ask ourselves what to eat.

According to Italian tradition, milk, yogurt, biscuits, fresh fruit and jam are the fundamental ingredients of breakfast.

Brioches and cornflakes

Another food that has earned an ever-increasing place on Italian breakfast tables is la brioche. Unfortunately, it is not exactly a healthy food due to the use of hydrogenated vegetable fats, animal fats (e.g. butter) and considerable quantities of sugar. The low satiating power and high caloric content make it completely unsuitable for those following a slimming diet.

This aspect has certainly not gone unnoticed and the food industry, particularly attentive to the needs of the consumer and its own wallet, has advertised and introduced on the Italian market the cornflakes (or cornflakes if you prefer). Since their taste was not particularly pleasant, it was thought to add high-calorie ingredients such as sugar to make them more palatable.

The result is that today many Italians, unaware that sweets disguised as cereals are hidden in their cup, have breakfast with cornflakes hoping to stay fit and regulate intestinal functions.

You must therefore pay close attention to the type of cornflakes you buy, for example, those with a lot of cocoa and a lot of sugar are better left on the shelf. Here are some features to focus your attention on:

  • The calorie content must be less than 400 Kcal per 100 grams (better if < 350 kcal);
  • The presence of fiber should exceed 15 grams per 100 grams;
  • The ingredients must not include wording such as: “hydrogenated vegetable fats” and/or “tropical oils” and/or the acronym E followed by a number indicating the use of food additives.

To know more:
Corn Flakes

Rusks

The rusks they have a higher caloric content than bread (on average 100-150 kcal more per hundred grams) due to the greater lipid content necessary to facilitate toasting. The quality and origin of the fats involved in processing must be carefully evaluated before purchasing. Also in this case, if writing such as: “margarine” “hydrogenated vegetable fats” “rapeseed oil” “tropical oils” appears among the ingredients, it is better to move towards another product. The absence of preservatives, the addition of iron and vitamins and the use of wholemeal flours are factors that increase its quality.

For further information, also read the following articles dedicated to rusks:

Biscuits and snacks

I biscotti they are good, very good indeed, but high-calorie and not very filling. Try weighing them, you will discover that just a few are enough to reach 500 calories. Similar speech for snacks. To delve deeper into this last point, read also: Snacks: Are they bad for you? Which ones to choose? Role in the Balanced Diet.

How much to eat

How Much Should You Eat During Breakfast?

According to nutritionists, breakfast should provide at least 15% of daily calories (some go as far as recommending 20%).

You can calculate your daily calorie needs by clicking on the following link: Daily calorie needs calculator.

Some advices

Some Tips on Foods to Consume During Breakfast

Fruit and derivatives

The fruit represents a excellent food to be consumed for breakfast. Provides vitamins, antioxidants, fibre and helps restore carbohydrate reserves. It does not tire the digestive system and stimulates the body's detoxification process which reaches maximum levels during the night.

Also the fruit juice can be eaten for breakfast. It's thirst-quenching, rich in antioxidants and minerals It represents an excellent choice for breakfast. Be careful though not to confuse it with sugary drinks that are low in fruit and rich in colourings, preservatives, sugar and derivatives. Search carefully among the supermarket shelves and you will probably find 100% juices without added sugar.

Bread and jam

Il wholemeal bread with jam it is rich in fiber. Combine the starches with the simple sugars of the jam. A winning mix that will provide a constant release of energy throughout the morning.

Dried fruit

The dried fruit contains proteins e essential fatty acidsit is very useful for balancing breakfast in the distribution of macronutrients and for keeping cholesterol under control.

Latte e yogurt

Latte e yogurt partially skimmed they provide calcium, proteins, lactic ferments and the right amount of fats.

Dark chocolate

Dark chocolate is only for those with a sweet tooth who deserve it (i.e. for those who follow a regular program of physical activity) and for those who do not present particular problems. Consuming 50 grams of extra dark chocolate provides iron, phosphorus, potassium, methylxanthines and a good dose of antioxidants without exaggerating the calories. Remember that the morning is the best time to eat sweets, the evening is the worst, but don't overdo it!

Breakfast at the bar

What to eat during breakfast at the bar

For many, the ritual of breakfast at the bar is an indispensable pleasure, for others a simple need.

Unfortunately the choice of food is limited. Having discarded snacks and croissants for the reasons mentioned above, you can always fall back on a cup of hot milk or freshly squeezed orange juice.

If the bar offers the possibility, choose a fruit combining it with some dried fruit (a couple of walnuts or 4-5 almonds).

Homemade Brioches – Video recipe

Homemade Soft Brioches – Alice's Recipes

Do you want brioches? Making them at home isn't that difficult, just follow personal cook Alice step by step as she creates soft and tasty croissants in the official gastronomic clinic of MypersonaltrainerTv. What do you say? Too many calories? Don't worry, you can also follow the Video Recipe on Light Brioches with Wholemeal Flour!





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