Every morning, eight million Italians skip breakfast and almost half simply swallow a croissant washed down with a cappuccino in less than 10 minutes. An incorrect eating habit, as nutritionists and researchers claim.
According to a recent study by Harvard Medical School, those who eat breakfast daily have a half reduced risk of developing obesity compared to those who skip it.
In addition, a healthy and balanced breakfast helps fight cardiovascular diseases and diabetes mellitus, reduces the levels of bad cholesterol (LDL) and triglycerides in the blood, regulates glucose and insulin metabolism, helps keep weight under control.
Breakfast, therefore, must be considered the most important meal of the day. Skipping it or replacing it with a simple coffee or orange juice has negative effects on the body.
During overnight fasting, in fact, the body uses the sugar reserves of the liver; And these when you wake up are already in the process of exhaustion. By cancelling breakfast, the body is forced to burn muscle protein and, in smaller quantities, reserve fats to produce energy for the whole morning.
In addition, after a prolonged fast we tend to gorge ourselves at lunch and dinner, storing a surplus of energy in the form of fats.
A good breakfast, on the other hand, is able to provide the necessary energy to the body and brain to start again after a restful night’s sleep, thanks to the balanced intake of different nutrients. And it helps to increase the sense of satiety throughout the day, favoring the regularity of meals.
The ideal breakfast
There are five basic requirements:
- First of all, the habit must be regular, that is, breakfast must be consumed every day;
- it is necessary that it is complete, that is, it must provide proteins, vitamins, mineral salts and sugars;
- it is better, then, that it is varied, never the same as the previous day so as not to run the risk of getting bored and skipping it;
- it must be balanced, because it must provide about 15-20% of daily calories;
- Finally, it must be pleasant, or a moment of conviviality, a sort of ritual to share with loved ones.
In short, a very special daily cuddle, for themselves and for family members, before facing everyday commitments.
And, if breakfast is necessary for adults, it is even more important for children, whose organism is growing: never limit yourself to a brioche and go.
The most suitable foods
- The place of honor belongs to milk: it is an excellent source of protein and provides calcium, very important for the growth of children.
- It can be replaced with yogurt, which also provides live lactic acid bacteria useful to the intestinal bacterial flora. Both provide proteins, vitamins, minerals and simple sugars.
- It is essential, then, never miss the sources of complex carbohydrates, such as cereal flakes, bread and rusks, and fresh fruit or juice, which essentially provide fiber and vitamins.
- Brioches, croissants and biscuits are not recommended for those with weight problems, because they are too caloric: better, in these cases, a slice of wholemeal bread with a veil of honey or jam if you want to add a touch of sweetness to your breakfast.
To face the day with greater sprint, and get a stimulating effect, you can also drink a cup of coffee or tea.
Finally, nutritionists recommend supplementing breakfast with a mid-morning fruit break, so as not to arrive hungry like wolves at lunchtime.
Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.
The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.