Diet And Breakfast: Importance And Useful Advice

Numerous studies underline the importance of breakfast. Doctors and the media regularly reiterate the concept, and there is no extreme diet that does not include one. Despite this, data in hand, a good percentage of Italians usually skip this important meal. Another good portion, despite having breakfast regularly, relies on improper dietary choices.

Importance Of Breakfast

Why is breakfast so important? The concept is simple: those who do not have breakfast in the morning are inclined to eat much more during the day, with the risk of overdoing the following meals. A nutritious breakfast allows you to start the day with vitality without arriving tired and hungry for the lunch break. It is scientifically proven that those who skip this critical health appointment have more difficulty concentrating during the morning. 

Not only that, but the subsequent binge at lunch also negatively affects the afternoon performance due to the excessive insulin surge and the great digestive effort. A nutritious breakfast helps awaken and accelerate the body’s metabolism, giving that energy boost necessary to face the day in the right spirit. If you are in a hurry in the morning and don’t have time to make or prepare a healthy breakfast, try preparing what you need the night before or having something on your way to work.

What Are We Eating

What foods are usually eaten at breakfast? Now that we have emphasized the importance of breakfast in the daily food balance, it is time to ask ourselves what to eat. Milk,  yogurt, rusks, fresh fruit, and jam are the essential ingredients of breakfast.

Brioches And Cornflakes

Another food that has gained an ever-increasing place on Italian breakfast tables is brioche. Unfortunately, this is not a healthy food due to the use of fatty hydrogenated vegetables, animal fats (e.g., Butter), and a considerable amount of sugar. The low satiating power and high caloric content make it unsuitable for those who follow a slimming diet. This aspect has certainly not gone unnoticed. 

The food industry, particularly attentive to the consumer’s needs and wallet, has advertised and introduced cornflakes (or corn-flakes if you prefer) on the market. Since their taste was not particularly appreciated, adding high-calorie ingredients such as sugar was well thought to make them more palatable. The result is, unaware that sweets disguised as cereals are hiding in their cup, have breakfast with cornflakes hoping to stay in line and regularize their intestinal functions.

You must therefore pay close attention to the type of corn-flakes you buy. For example, those with a lot of cocoa and sugar are best left on the shelf. Here are some features to focus on:

  1. The caloric content must be less than 400 Kcal per 100 grams (preferably <350 kcal);
  2. The presence of fiber should exceed 15 grams per 100 grams;
  3. The ingredients must not include indications such as: ” hydrogenated vegetable fats “and” tropical oils “and the initials E followed by a number indicating the use of food additives.


The biscuits have a higher than calories bread  (on average 100-150 kcal more per hundred grams) because of the high lipid content needed to support the roasting. Precisely the quality and origin of the fats involved in the processing must be carefully evaluated before purchase. Also, in this case, it is among the ingredients there are written such as: “margarine “hydrogenated vegetable fats, “rapeseed oil” tropical oils “it is better to choose another product—the absence of preservatives, the addition of iron and vitamins.

Biscuits And Snacks

The biscuits are good, indeed delicious, but high in calories and not very filling. Try to weigh them. You will find that a few are enough to reach 500 calories. The same goes for snacks. To deepen this last point.

How Much To Eat

How Much Should You Eat During Breakfast? According to nutritionists, breakfast should provide at least 15% of daily calories (some even recommend 20%). You can calculate your daily calorie needs by clicking on the following link: Daily calorie needs calculator.

Some Tips On Foods To Consume During Breakfast

Fruit And Derivatives

The fruit is an excellent food to be consumed at breakfast. Provides vitamins,  antioxidants,  fiber and helps restore carbohydrates. It does not tire the digestive system and stimulates the body’s detoxification process, which reaches its maximum levels during the night. Even the juice can be consumed at breakfast. It is thirst-quenching, rich in antioxidants and minerals, and is an excellent choice for breakfast. But be careful not to confuse it with sugary drinks low in fruit and rich in dyes, preservatives, sugar, and derivatives. Search the supermarket shelves well, and you will likely find 100% sugar-free juices.

Bread And Jam

The wholemeal bread with jam is rich in fibers. Combine the simple sugars in a mess with starches. A winning mix that will provide a steady release of energy throughout the morning.

Dried Fruit

The nuts contain protein and essential fatty acids. It is beneficial to balance breakfast in the distribution of macronutrients and to control cholesterol. 

Milk And Yogurt

Semi-skimmed milk and yogurt provide calcium, protein,  lactic ferments, and the right amount of fat.

Dark Chocolate

Dark chocolate is only for those with a sweet tooth who deserve it (that is, for those who follow a regular program of physical activity) and for those who have no particular problems. Consuming 50 grams of extra dark chocolate provides iron,  phosphorus,  potassium, methylxanthines, and a good dose of antioxidants without overdoing the calories. Remember that the morning is the best time to have sweets, the evening the worst, but don’t overdo it!

Breakfast At The Bar

What to eat during breakfast at the bar? For many, the ritual of breakfast at the bar is an indispensable pleasure. For others, a simple need. Unfortunately, the choice of foods is limited. Discarded snacks and brioches for the reasons mentioned above, you can always fold over a cup of hot milk or orange juice. If the bar offers the possibility, choose a fruit by combining it with some dried fruit (a couple of walnuts or 4-5 almonds ).


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