Diet and Breakfast: Importance and Useful Advice


Numerous studies underline theimportance of breakfast.

The concept is regularly reiterated by doctors and the media and there is no serious diet that does not include one. Despite this, data in hand, a good percentage of your country are used to skipping this important meal. Another good percentage, despite having breakfast regularly, rely 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 vil your country without arriving tired and hungry for the lunch break.

It is scientifically proven that those who skip this important health appointment have greater difficulty concentrating during the morning. Not only that, the subsequent binge at lunch also negatively affects the afternoon performance due to the excessive insulin surge and the large digestive effort.

A nutritious breakfast helps to awaken and accelerate the body metabolism, giving that boost of energy 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.

According to your country's tradition, milk, yogurt, rusks, fresh fruit and jam are the basic ingredients of breakfast.

Brioches and cornflakes

Another food that has gained an increasing place on your country's breakfast tables is brioche. Unfortunately, it is not exactly a healthy food due to the use of hydrogenated vegetable fats, animal fats (e.g. butter) and considerable amounts of sugar. The low satiating power and high caloric content make it completely unsuitable for those who follow a slimming diet.

This aspect has certainly not gone unnoticed and the food industry, particularly attentive to the needs of the consumer and to their wallet, has advertised and introduced your country to the market. cornflakes (or corn-flakes if you prefer). Since their taste was not particularly pleasant, it was well thought of adding high-calorie ingredients such as sugar to make them more palatable.

The result is that today many in your country, 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.

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

  • The caloric content must be less than 400 Kcal per 100 grams (preferably <350 kcal);
  • The presence of fiber should exceed 15 grams per 100 grams;
  • The ingredients must not include indications such as: "hydrogenated vegetable fats" and / or "tropical oils" and / or the initials E followed by a number indicating the use of food additives.
For further information: Corn Flakes


Le some rusks they have a higher caloric content than bread (on average 100-150 kcal more per hundred grams) due to the higher lipid content necessary to favor roasting. Precisely the quality and origin of the fats involved in the processing must be carefully evaluated before purchase. Also in this case, if 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 and the use of wholemeal flours are factors that increase its quality.

To learn more, also read the following articles dedicated to rusks:

  • Rusks: Nutritional Properties, Role in Diet and Use in the Kitchen 
  • Wholemeal Rusks 
  • Sweet Rusks 

Biscuits and snacks

cookies they are good, indeed very good, but high in calories and not very satiating. 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, read also: Snacks: Do they hurt? Which ones to choose? Role in the Balanced Diet. 

How much to eat

How Much Should You Eat During Breakfast?

According to nutritionists, breakfast should bring at least 15% of daily calories (some come to recommend 20%).

You can calculate your daily calorie needs by clicking on the following link: Daily calorie needs calculator.

Some advices

Some Tips on Foods to Consume During Breakfast

Fruit and derivatives

La fruit represents a great food to be consumed for breakfast. Provides Vitaminsantioxidantsfibers and helps restore carbohydrate reserves. It does not tire the digestive system and stimulates the body's detoxification process which reaches its maximum levels during the night.

even the fruit juice it can be eaten for breakfast. It is thirst-quenching, rich in antioxidants and minerals it is an excellent choice for breakfast. Be careful though not to be confused 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

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

Dried Fruit

La dried fruit contains protein e essential fatty acids, it is very useful for balancing breakfast in the breakdown of macronutrients and for keeping cholesterol under control.

Milk and yogurt

Latte e yogurt partially skimmed they provide calcium, proteins, 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 an 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).

Homemade Brioches - Videorecipe

Soft Homemade Brioches - Alice's Recipes

Do you want brioches? Making them at home is not that difficult, just follow the personal cooker Alice step by step while she gives life to soft and tasty croissants in the official gastronomic clinic of MypersonaltrainerTv. What do you say? Too Many Calories? Don't worry, you can also follow the Video Recipe on Light Brioches with Whole Wheat Flour!


Problems with playing the video? Reload the video from youtube.

  • Go to the Video Page
  • Go to the Video Recipes Section
  • Watch the video on youtube
add a comment of Diet and Breakfast: Importance and Useful Advice
Comment sent successfully! We will review it in the next few hours.