What to eat for breakfast? Milk, cereals and fruit for a healthy and nutritious breakfast. Here are the health benefits!
As we know, breakfast is a very important meal of the day since it provides all the energy ready for use after the night fasting hours. Skipping breakfast or having it inadequately means facing the morning in reserve and in an energy shortage.
Breakfast alone should ensure 15-20% of the daily calorie intake, providing energy not only for the body but also for our brain, producing a positive effect on concentration and memory.
As reported in a consensus document (Marangoni et al., 2009) and more recently in the Guidelines for Healthy Eating (Crea, 2018), an "ideal" breakfast model must provide not only carbohydrates but also proteins and fats. The presence of dairy products therefore has the advantage of providing not only calcium but also proteins and lipids which will contribute to a satiating effect. Hence, the simultaneous intake of milk, cereals and fruit during breakfast should be privileged.
Milk: rich source of well-being and health
The nutritious but low glycemic load breakfast is the one that ensures the best cognitive performance and the best preventive actions against metabolic diseases.
Let's not forget that milk and its derivatives are a privileged source of calcium, in a form that is particularly easy to absorb and use. In milk, in fact, thanks to the presence of phosphorus, magnesium, manganese, zinc, but also of lactose and proteins, the optimal conditions for the absorption of this mineral occur, which therefore in milk has a high bioavailability.
The benefits of calcium for health
Calcium is a necessary element for the body during all the different phases of life, i.e. an essential mineral that must be taken daily with food. Among its tasks we mention those of the formation and maintenance of bones and teeth and those of regulating and allowing certain processes such as the conduction of nerve impulses, the contraction of muscles, the coagulation of blood, etc.
Not only that, but adequate calcium intake is necessary for:
- maximize peak bone mass in developmental age;
- maintain skeletal mass in adults;
- minimize bone loss in old age.
As an example, 100 g of milk contains 120 mg of calcium, therefore a cup of milk of about 250 ml will contain 300 mg of calcium equal to about 30% of the recommended requirement for an adult.
Precisely for this reason the Guidelines for Healthy Eating and the recommendations of the WHO (World Health Organization) promote its consumption.
Milk for breakfast: ideal for children
For these reasons, it is the task of each parent to facilitate their children to acquire the information necessary to consciously choose the foods they need to grow and stay healthy, emphasizing to them the importance of a daily breakfast based on milk and its derivatives.
Milk in schools is the food education program designed for pupils attending primary Italian schools. Thanks to funding from the European Union, the Ministry of Agricultural, Food and Forestry Policies has devised a real path characterized by guided tastings of milk and dairy products, such as cheese and yogurt. The goal is to help them learn about the qualities of milk and its derivatives, insert them into the daily diet and keep this habit for life.