In the new document of the experts SISA and SINU we find 4 examples of correct breakfast for a healthy and balanced diet
Breakfast should be consumed every day and provide between 15 and 25% of the total energy.
At breakfast important is the variety in the choice of foods both for the correct intake of nutrients and to promote the acceptance of the meal. The Italian Society of Human Nutrition (SINU) and the Italian Society of Food Science (SISA) have developed a new breakfast document in consideration of the rapid development of knowledge and the substantial increase in available information, translating into recommendations menu of the experts.
Each menu is based on an average daily requirement of 2000 kcal, considering an energy intake of between 15 and 25%.
For a classic breakfast a menu may consist of semi-skimmed milk (250 ml) with powdered cocoa powder (5 g), some shortbread biscuits (40 g) or a snack and fresh fruit (150 g, like an apple) for 411 kcal total.
Alternatively we can offer a glass of whole milk (125 ml), a jar of whole milk yogurt (125 g), a portion of fresh fruit (150 g) and a slice of donut (75 g) for a total of 498 kcal; or some semi-skimmed milk (250 ml) with a coffee, some bread (80 g) with a spreadable hazelnut or cocoa cream (30 g) for a total of 494 kcal.
For a breakfast with whole grains we can bring to the table partially skimmed milk (250 ml) with powdered sweet cocoa (5 g), a portion of wholegrain breakfast cereals (40 g) and fresh fruit (150 g) for a total of 319 kcal; alternatively you can opt for 2 whole milk yoghurts (250 g), a cup of coffee, a portion of wholemeal rusks (30 g) with jam (20 g) and a portion of fresh fruit (150 g) for a total of 373 kcal.
A breakfast that also includes dried fruit may include whole milk yogurt (125 g), biscuits with dried fruit (40 g), nuts in shell (20 g) and fresh fruit (150 g) for 437 total kcal. In this case it would be useful to supplement with yogurt, cappuccino or latte macchiato in mid-morning. Another alternative can be composed of a semi-skimmed milk yogurt (125 ml), a portion of cereals (30 g), dried fruit in shell (30 g) and fresh fruit (150 g) for a total of 419 kcal.
For those who do not like the sweet can choose a savory breakfast (but not too much). For example, whole milk (220 ml), a coffee, an orange juice (125 ml) accompanied by a toast consisting of 40 g of sliced bread, 20g of lean ham and a thin slice (20 g). A breakfast that provides 412 kcal and can also be ordered at the bar. An alternative for those who do not like milk can be coffee or tea, wholemeal bread (100 g), ricotta (100 g), 2 walnuts and a portion of fresh fruit (150 g), for a total of 499 kcal.
Instead, the breakfast that should absolutely be avoided is the one that includes a cup of coffee with two sachets of sugar.