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What are the rules for a healthy and balanced breakfast


Breakfast is the most important meal of the day. Let's find out how to make one that is healthy and balanced at the same time.

When we talk about well-being, we cannot fail to mention nutrition. In fact, what we eat has a particular influence on our health and on the possibility of contracting certain diseases. And if we think that breakfast is notoriously the most important meal of the day, it is more than natural to stop and think about how to do it correctly.
This meal, in fact, serves above all to charge us with new energy but also to not feel hungry shortly after getting up. Several studies have also shown that a healthy breakfast leads to greater resistance to the temptations of sweets and fatty foods.
So let's find out what are the rules to follow for a perfect breakfast.

How to make a healthy and balanced breakfast

In order to be defined as healthy, breakfast must first of all be balanced. This means that instead of the usual cup of milk with biscuits or coffee with brioche it is important to give the body all the macro nutrients. A complete meal therefore includes both carbohydrates and lean proteins and good fats. A type of breakfast that not everyone eats and which, instead, offers various benefits to the body.


But how to manage, then, the first meal of the day? This can be both sweet and savory as long as it is based on healthy foods. The sugars will therefore have to come from fruit or whole grains while the proteins can be given by soy milk (obviously without sugar), eggs, yogurt, cheeses and cold cuts for those who like to start with something salty. Finally, the fats should come from dried fruit, oil and, if in small quantities, even butter.

Once these basics have been established, it is possible to compose your ideal breakfast based on personal tastes and thus obtaining something that makes you want to get up and is at the same time energetic enough to start the day on the right foot.

Examples of sweet breakfast

Now let's see some examples of sweet breakfasts that you can have both at home and at the bar or when you are out.

– Pancakes with oatmeal, 1 egg, two tablespoons of yoghurt and some banana to accompany with a bitter coffee.
– Two slices of wholemeal bread with ricotta cheese and sugar-free fruit jam.
– A cup of yogurt with fresh fruit and dried fruit.
– Two protein crepes with yoghurt and sugar-free fruit jam.
– Oat or rice porridge with unsweetened soy milk, dried fruit and dark chocolate drops.

These breakfasts are all capable of keeping the level of satiety high.
If you are out and about and cannot find anything similar, you can opt for a sugar-free soy milk and a small empty brioche or a small shortcrust pastry. These are not equally balanced breakfasts but it is possible to consume them in an emergency while with other people or unable to eat anything else.

Examples of savory breakfasts

Even in the savory one you can find excellent solutions that are able to offer a lot of taste and all the possible balance.

– Two scrambled eggs with two slices of wholemeal bread and bitter coffee.
– A wholemeal toast with low-fat cheese and lean cold cuts.
– Avocado toast.
– An omelette with a slice of wholemeal bread or with fruit.
– A dish with ricotta (or other low-fat cheese) and wholemeal bread.

For savory breakfasts, if you are out and about, you can ask for a double-stuffed toast. In general, it is easier to eat something savory that is balanced than sweets.

Having breakfast in a balanced way will fill you up to the point of feeling energetic and satisfied and will ensure better health. It's also a good way to lose weight or keep fit without too many sacrifices.

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