Are you looking for new ideas to prepare a healthy and balanced breakfast? Here are some quick and easy ideas.
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 enough fuel available to get to the mid-morning snack or lunch.
- Why breakfast is important
- What to eat in the morning
- 5 ideas for a healthy and balanced breakfast
Why breakfast is important
Breakfast is not only the first meal of the day, it is also the most important. In fact, several scientific studies have shown that skipping breakfast or making it hastily with a few (perhaps incorrect) foods can have repercussions on the body in the long run. 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 a healthy and balanced breakfast that 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 various nutrients that promote digestion, concentration and physical endurance, for example. Provided, however, that you consume foods rich in vitamins, fiber, mineral salts, good fats, proteins, sugars, antioxidants.
What to eat in the morning
Preparing a healthy and balanced breakfast means making sure that it contains a balanced proportion of fats, proteins and carbohydrates. Quantities also play a decisive role: these must in fact be in line with one's daily energy needs.
On average, breakfast should provide about 15-20% of your dietary calories. And in this context, what makes the difference are the foods you choose to eat for breakfast. The foods to be preferred in this first meal of the day include:
- fresh fruit;
- Spreadable cream;
- rusks or toast;
- ricotta cheese;
- dried fruit.
Tip: A breakfast with little variety of foods can quickly become boring. How can we fix it? Just have more foods available (the right ones) and then give space to creativity, taking care to balance them wisely. In addition, if we don't have much time in the morning, we can prepare part of the breakfast the previous evening.
5 ideas for a healthy and balanced breakfast
A complete and balanced breakfast can be made up, for example, of a jar of low-fat white yogurt to which 3 dry biscuits and 3 almonds can be added. You can end the meal with a fresh fruit and enjoying a good coffee.
In this case, the amount of carbohydrates comes from the biscuits, that of the fats from the almonds and that of the simple sugars from the fruit. Yogurt, on the other hand, supplies the body with proteins.
In addition, the addition of isomaltulose, an innovative sugar that promotes a gradual and prolonged release of energy, is 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
Those who love to enjoy a good glass of milk for breakfast can try the partially skimmed one, indicated for example in the case of a low-calorie diet. It is in fact leaner than the traditional one, as it is subjected to a processing process at the end of which the fat component is removed. Milk – which represents a protein source – can be associated with a slice of toast which 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 with a jar of whole yogurt, inside 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 white yogurt and oat flakes are two good allies for the gastro-intestinal 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 small 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, fiber and water.
5. Tea, toasted wholemeal bread, bresaola, nuts, fresh fruit
An alternative to the classic sweet breakfast is the savory 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 cottage cheese or cottage cheese. With wholemeal bread, the body is supplied with carbohydrates, with walnuts (2/3) with fats and with fruit, simple sugars. The liquid part, on the other hand, is taken thanks to a cup of tea.
Therefore, preparing a healthy and balanced breakfast is simple: it is enough to vary the foods, balance them according to the amount they provide and respect personal quantities.
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