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Starting on the right foot: what does the scientific evidence say?
Several observational studies have suggested that eating breakfast regularly can protect from weight gain. The explanation for this phenomenon lies in the fact that those who eat well in the morning reach a sense of satiety that accompanies him for the rest of the day. Conversely, those who remain on an empty stomach tend to overeat at other meals.
Having breakfast has its importance but it is necessary to ask attention to its composition wisely balancing the various foods with each other. In this way it will be possible to reach thebalance between the three macronutrients (carbohydrates, fats and proteins) and make a good supply of micronutrients (vitamins and antioxidants). Breakfast acquires particular importance for all those who have no way of snacking between meals. There are breakfasts so filling that we get straight to lunch without going hungry.
Five proposals for breakfast
Oat flakes, milk, fresh and oily fruit
The special ingredient of this breakfast is represented by oat flakes. These are prepared by drying the grain, steaming it and finally pressing it. The outer coatings are eliminated but the processing preserves the nutritional values of the cereal. There steam cooking occurs at low temperatures and serves to ensure that the polyunsaturated fats of the embryo do not go rancid. The soluble fibers present in the cereal are metabolized by the bacteria residing in our intestine and converted into short-chain fatty acids. These, in addition to nourishing the intestinal cells, induce sense of satiety. Oats are also rich in antioxidant substances, including avenanthramides, present exclusively in this cereal.
Our oat-based breakfast is composed as follows:
- 200 milliliters of semi-skimmed cow’s milk
- 80 grams of rolled oats
- 150 grams of fresh fruit
- 20 grams of walnuts
Provides 580 kcal, 17 grams of protein, 80 grams of carbohydrates, 23 grams of fat and 10 grams of dietary fiber.
Bread, ricotta and jam
Breakfast is an opportunity to consume dairy products, rich in nutritional value and excellent source of calcium. Respecting the daily calcium requirement protects us from the bone demineralization process that we inevitably face with age.
For this highly satiating breakfast, the following are provided:
- 80 grams of cow’s milk ricotta
- 100 grams of wholemeal bread
- 10 grams of fruit jam
Such a combination provides 360 kcal, 15 grams of protein, 57 grams of carbohydrates, 10 grams of fat and 7 grams of dietary fiber.
Salmon, cherry tomatoes, yoghurt sauce and toast
The idea of a salty breakfast struggling to take hold in our country. Most people have breakfast with milk and shortbread, cappuccino and croissant, snacks and fruit juice. How many would find it acceptable to eat salmon for breakfast? Not many, but one fact is certain: those who do experience a sense of satiety that carries them without suffering until the next meal.
The salmon-based breakfast consists of:
- 100 grams of wholemeal bread
- 80 grams of smoked salmon
- 50 grams of Greek yoghurt
- 100 grams of cherry tomatoes
- chives to taste
The caloric value is equal to 400 kcal, with 34 grams of protein, 54 grams of carbohydrates and 8 grams of fat. The share in dietary fiber is equal to 7.5 grams.
Toast, egg and avocado
Not all eggs are the same. Those of hens raised on the ground according to an extensive system and fed with special ingredients (flax seeds, hemp seeds) are rich in omega-3 fatty acids (the same that we find in blue fish). Eggs have a high protein value because they are rich in essential amino acids. Their satiating power is quite high as anyone who has included them in their breakfast can testify. There poached cooking it causes the egg white proteins to coagulate. Avidin is one of these proteins and in its native form it has the ability to sequester and make unabsorbable B vitamins present in the yolk. For this reason, all the cooking processes that cook the egg white well and ensure that the yolk remains soft enhance the nutritional power of the eggs. The presence of avocado with its monounsaturated fatty acids serves to counterbalance the saturated fats of the yolk.
Our breakfast is composed as follows:
- a poached egg
- 100 grams of wholemeal bread
- 50 grams of avocado
This food combination provides about 400 kcal, 17 grams of protein, 50 grams of carbohydrates and 18 grams of fat. The amount of fiber is equal to 8 grams.
Pancakes, yoghurt and fruit jelly
Making a pancake in the morning when you wake up isn’t like opening a packet of cookies. The idea of cooking something is undoubtedly one of the most pleasant aspects of this type of breakfast, to be relegated to those days when we don’t rush.
For the preparation of the protein pancake you need:
- 100 grams of egg white
- 40 grams of Greek yoghurt
- 25 grams of oatmeal
Then there are:
- 100 grams of partially skimmed Greek yoghurt
- 20 grams of fruit jelly
A similar combination of foods provides 300 kcal, 27 grams of protein, 35 grams of carbohydrates, 7 grams of fat and 2.5 grams of dietary fiber.
Conclusions
The proposed breakfasts have a caloric value that goes from 300 to 580 kcal with a protein intake that never drops below 15 grams and that in one case reaches 27. La traditional breakfast based on cappuccino and croissant, it provides 300 kcal but the protein intake is scarce (just 7 grams) while simple sugars and saturated fats abound. Due to this modest nutritional value it can happen that you experience some pangs of hunger during the morninga and there is often the need to eat other sweets. If we become aware of these mechanisms we can make the right choice.
We must not neglect to say, however, that what matters most is the daily calorie balance. When the goal is to keep body weight stable at the end of the day, calorie intake must equal calorie expenditure. It may then be the case of a person who, despite not having breakfast, is in full health and is of normal weight.
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