5 ideas for a healthy and balanced breakfast

Table of Contents

Starting a new day full of energy and vitality helps us to better face all the activities on the agenda. In fact, we often run, we deal with unforeseen situations, we manage difficulties: this is why the body must have it available sufficient fuel to get to the mid-morning snack or lunch.

Why breakfast is important

Breakfast is not only the first meal of the day, it is also the most important. Several scientific studies have in fact shown that skipping breakfast or making it hastily with a few foods (perhaps incorrect), in the long run can have repercussions on the body. Consequently, it is not the ideal solution if we want to maintain a healthy weight or lose excess pounds.

Rather, it is good to opt for one healthy and balanced breakfast which brings benefits as:

satiated, thus avoiding arriving at lunchtime too hungry. In fact, the risk is to eat more than you should, weighing yourself down and undermining concentration in the afternoon;
contributes to accelerate metabolism;
improves mood;
provides the body with several nutrients which, for example, promote digestion, concentration and physical endurance. Provided, however, that you consume foods rich in vitamins, fiber, mineral salts, good fats, proteins, sugars, antioxidants.

What to eat in the morning

Prepare one healthy and balanced breakfast it means making sure that it contains a balanced one proportion of fats, proteins and carbohydrates. Quantities also play a decisive role: these must in fact be in line with their own energy requirements daily.

On average, breakfast should provide about 15-20% of your dietary calories. And in this context, it is the foods that you choose to make the difference eat at breakfast. The foods to be preferred in this first meal of the day include:

fresh fruit;
yogurt;
marmalade;
Spreadable cream;
rusks or toast;
eggs;
ricotta cheese;
oatmeal;
dried fruit.

Advice: a breakfast with little variety of foods risks becoming boring very quickly. How can we fix it? Just have more foods available (the right ones) and then give space to creativity, taking care of balance them with each other in a wise way. In addition, if we don’t have much time in the morning, we can prepare part of the breakfast the previous evening.

Low-fat yogurt, dry biscuits, almonds, fresh fruit, coffee

A complete and balanced breakfast can be made up, for example, of a jar of low-fat white yogurt to which add 3 dry biscuits and 3 almonds. You can end the meal with a fresh fruit and enjoying a good coffee.

In this case the contribution of carbohydrates comes from biscuits, that of fats from almonds and that of simple sugars, from fruit. Yogurt, on the other hand, supplies the body with proteins.

In addition, theaddition inside of isomaltulose, one innovative sugar which favors a gradual and prolonged release of energy, represents a benefit that adds to the creamy consistency of the yogurt. On the other hand, the intake of foods containing isomaltulose rather than sugar induces a lower increase in blood glucose after their intake, compared to foods containing sugar.

Click here to discover the first low-fat yogurt with Isomaltulose for sustained release energy

2. Glass of semi-skimmed milk, toast, almond spread, fresh fruit

Who likes to enjoy a good breakfast glass of milk, can try the partially skimmed one, indicated for example in the case of low-calorie diet. It is in fact leaner than the traditional one, as it is subjected to a working process at the end of which the fat component is removed. Milk – representing a protein source – you can associate a slice of toast that provides carbohydrates. A delicious almond cream that provides fat can then be spread on it. And finally, a fresh fruit of the season.

3. Pancakes, fresh blueberries, orange juice, whole yogurt, almonds

For the preparation of the pancake, you can also dedicate yourself the night before. The next morning, just accompany it to a jar of whole yogurt, in which pour a handful of fresh blueberries and 2/3 chopped almonds. It can be concluded with a freshly squeezed orange juice, freshly prepared.

4. White yogurt, oat flakes, chocolate, fresh fruit

Whole plain yogurt and oatmeal are two good allies of the gastrointestinal system. In fact, yogurt contains lactic ferments and proteins. Oats, on the other hand, are rich in fiber (known for their satiating power) and antioxidants. To the whole white yogurt you can add the oat flakes and two squares of dark chocolate into small pieces, mixing everything. You can end the meal with a good fresh fruit, so as to provide the body with simple sugars, vitamins, fibers and water.

5. Tea, toasted wholemeal bread, bresaola, nuts, fresh fruit

An alternative to the classic sweet breakfast is the salty one. In this case, the protein intake comes from the consumption of bresaola which, if desired, can be replaced with raw ham or cooked egg, or smoked salmon, or ricotta or cottage cheese. With wholemeal bread the body is supplied with carbohydrates, with nuts (2/3) with fats and with fruit, simple sugars. The liquid part, on the other hand, is taken thanks to a cup of tea.

Then prepare one healthy and balanced breakfast it is simple: it is enough to vary the foods, balance them according to the amount they provide and respect personal quantities.