Diet and Breakfast: Importance and Useful Advice

Diet and Breakfast: Importance and Useful Advice


Numerous studies underline the importance of breakfast .

The concept is punctually reaffirmed 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 do not eat breakfast in the morning tend to eat much more during the day, with the risk of overeating in subsequent meals.

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

It has been scientifically proven that those who miss 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 shock  and the big digestive effort .

A nutritious breakfast helps to awaken and accelerate the  body’s metabolism  , giving that boost of energy needed to face the day in the right spirit.

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

What are we eating

What Foods Do You Usually Eat for Breakfast?

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

According to Italian tradition, milk ,  yoghurt , rusks, fresh fruit and jam are the basic ingredients of breakfast.

Brioches and cornflakes

Another food that has earned an increasing place on Italian breakfast tables is brioche . Unfortunately, it is not exactly a healthy food due to the use of hydrogenated vegetable fats, animal fats (e.g. butter) and considerable amounts of sugar . The low satiating power and high calorie 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 to its wallet, has advertised and introduced cornflakes  or corn-flakes , if you prefer) on the Italian market . Since their  taste  was not particularly appreciated, it was well thought of adding 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 in line and regulate intestinal functions.

You must therefore pay close attention to the type of corn flakes you buy, for example, those with lots of cocoa and lots of sugar are best left on the shelf. Here are some features to focus on:

  • The caloric 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;
  • Wording such as: ” hydrogenated vegetable fats ” and/or ” tropical oils ” and/or the abbreviation E followed by a number indicating the use of  food additives must not appear among the ingredients .


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

    Biscuits and Snacks

    The  biscuits are good, indeed very good, but high-calorie and not very satiating. Try to weigh them, you will discover that a few are enough to reach 500 calories . The same goes for snacks. To learn more about this last point, read also: Snacks: Do they hurt? Which ones to choose? Role in the Balanced Diet .

    How much to eat

    How Much Should You Eat for Breakfast?

    According to nutritionists, breakfast should make up at least 15% of daily calories (some even recommend 20%).

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

    Some advices

    Some Advice on Foods to be eaten during Breakfast

    Fruit and derivatives

    Fruit is a great food to eat for breakfast . Provides  vitamins ,  antioxidants ,  fiber  and helps restore carbohydrate reserves . It does not tire the digestive system  and stimulates the body’s detoxification process which reaches its highest levels during the night.

    Fruit juice can also be had for breakfast. It is thirst-quenching , rich in antioxidants and  minerals  and is an excellent choice for breakfast. But be careful not to confuse it with sugary drinks low in fruit and rich in  dyes , preservatives, sugar and derivatives. Search the shelves in the supermarket and you will probably find 100% juice with no added sugar.

    Bread and jam

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

    Dried fruit

    Dried fruit contains proteins and essential fatty acids , it is very useful for balancing breakfast in the breakdown of  macronutrients  and for keeping  cholesterol under control . 

    Milk and yoghurt

    Semi-skimmed milk and yoghurt provide  calcium , protein,  lactic ferments  and the right amount of fat.

    Dark chocolate

    Dark chocolate is only for gourmands who deserve it (that is, for those who follow a regular program of physical activity) and for those who don’t have any particular problems. Consuming 50 grams of extra dark chocolate provides iron,  phosphorus ,  potassium , methylxanthines and a good dose of antioxidants without going overboard on calories. Remember that the morning is the best time to have sweets, the evening 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 foods is limited. Having discarded snacks and croissants for the reasons mentioned above, you can always fall back on a cup of hot milk or   orange juice .

    If the bar offers the possibility, choose a fruit combining it with a little 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 cooker 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 Integral Flour !



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