Breakfast: what are its benefits and what to eat to make it healthy

Having a balanced and adequate breakfast offers many advantages and benefits for both the body and the mind. "A good breakfast first and foremost provides the necessary fuel to make the brain function, thereby improving intellectual performance, memory, attention, and concentration, and helping to 'kick-start' the body. Additionally, it helps to:

• Regulate metabolism after the prolonged fast of the night;
• Set the hunger-satiety rhythm for subsequent meals, helping to keep weight under control.

On the contrary, those who skip breakfast often end up overeating in the mid-morning and at lunch, consuming more than necessary, particularly favoring foods rich in sugars like snacks and sweets. This triggers a vicious cycle of glycemic spikes and drops (that is, sudden rises and falls in blood sugar levels), which leads to 'hunger attacks' that, over time, result in weight gain. That's why breakfast can truly be considered the most important meal of the day. Obviously, it must be balanced, and it's even better if eaten at home, sitting at the table, so as to dedicate the necessary time to it, just as one does (or should do) with lunch and dinner," explains Dr. Robba.

But what should a good breakfast look like to offer all these benefits? "Regarding caloric intake, it should provide, on average, 20% of the day's calories. For example, with an average daily requirement of 2,000 calories, breakfast should 'weigh in' at around 400 calories," suggests the specialist.

As for the quality and types of foods, considering personal habits and tastes, a good breakfast should include:

• A source of protein, such as milk or yogurt, essential for keeping hunger at bay (protein intake decreases levels of ghrelin, the hormone that stimulates appetite);
• Fresh fruit or juices, which are rich in valuable elements like vitamins and minerals and contain simple sugars that provide easily accessible energy;
• Whole grains and their derivatives (bread, cookies, toast, breakfast cereals, etc.), which ensure a reserve of energy for the hours that follow.

It's important that even those who are not used to having breakfast learn to take the time for this meal, possibly consulting a nutritionist who can recommend the most suitable breakfast based on individual characteristics, needs, and tastes.

Cappuccino and Croissant: Only for Special Occasions

In the minds of many, the ideal breakfast to start the day is a cappuccino and a croissant, especially if you prefer to have it at a café. But is it a balanced choice?

"Having a cappuccino and croissant every morning is not ideal, neither for general health nor for maintaining a good figure. Consider that a croissant typically provides between 250 and 400 calories, depending on the filling, which is practically the total caloric intake that a good breakfast should have. Moreover, it is very rich in fats. This doesn't mean it should be completely banned, but rather enjoyed occasionally as a 'treat,' not as a daily habit."

Protein-Rich and Savory Breakfast

Recently, there's been increasing talk about protein-rich and savory breakfasts. But can this really be a valid alternative to the classic sweet breakfast? "Absolutely yes. A savory, protein-rich breakfast:

• Promotes a greater sense of fullness throughout the day and consequently leads to a lower caloric intake at lunch;
• Prevents sudden glycemic spikes, and therefore insulin spikes, which is why several studies have shown that it is, for example, recommended for people with diabetes.

Of course," concludes the doctor, "it's important to choose protein sources carefully, favoring foods that aren't too high in fat. An example could be:

• A toast, combining the protein from ham and cheese with the carbohydrates from bread, accompanied by unsweetened fruit juice;
• Crackers with cooked ham, also paired with fruit juice or fresh fruit."