Breakfast, as we know, is the most important meal of the day. This is why not only should you never skip it, but you should also pay close attention to what you eat, ensuring you get all the nutrients your body needs.
But what constitutes a healthy breakfast? What ingredients should it contain? Knowing the answers to these questions is essential if you want to eat healthily. Many people, for example, make the mistake of limiting themselves to a cup of coffee, perhaps accompanied by one or two biscuits, either because they have little time in the morning or because they cannot eat anything as soon as they wake up.
However, this type of breakfast is a poor choice, as it does not provide the body with all the nutrients it needs after a night’s sleep. This is why having breakfast is not enough: you also need to choose the right foods. In today’s article, we explain what these are!
Tell me how you have breakfast and I will tell you who you are
Sweet or savoury, abundant or frugal: of all the meals of the day, breakfast is probably the one that best reflects our personality. After all, if you think about it, by observing what a person eats as soon as they wake up, you can understand a lot about their character and habits.
The manager in a suit and tie who is content with coffee and croissants in the bar outside the office is clearly telling you that they have a very busy day ahead, to the point that they can only afford a quick coffee while checking their emails before starting work.
On the other hand, someone who eats breakfast in the quiet intimacy of their own home, treating themselves to a generous cup of latte with slices of bread spread with jam, is the living embodiment of those who consider this meal to be the most important of the day, to the point of setting their alarm half an hour earlier in order to enjoy it in complete calm.
Where do you fit in? Which of these examples best reflects you? You probably fall somewhere in the middle, but if you have developed the bad habit of skipping breakfast, we coffee connoisseurs are sorry to inform you that you are harming your body, and we will now explain why.
Breakfast and psychological well-being
Breakfast, as you should know, is not only an essential meal for our body: it also plays a fundamental role in our psychological well-being. Eating a balanced breakfast helps improve our mood and reduce stress levels.
Remember that sitting down to breakfast, perhaps sipping a good coffee made with one of our lever machines, is also a time to take care of yourself, reducing the morning rush and promoting a feeling of calm and well-being.
Why it is important not to skip breakfast
According to scientific research, skipping breakfast leads to consuming larger quantities of food in subsequent meals, causing an increase in insulin and significant digestive difficulties. This brings with it a series of negative consequences:
- concentration problems;
- attention deficit both in the morning and in the afternoon;
- difficulties in managing body weight.
When we opt for a healthy and regular breakfast, our body can only thank us. The right amount of calories, protein, fibre and minerals allows the body to work better, without overloading or weakening it at certain times of the day.
The morning meal helps us face the day with more vitality and keeps sugar levels stable. This prevents annoying drops in sugar levels, which can lead to a loss of attention or concentration.
So, what are the benefits of a healthy breakfast? A healthy breakfast:
- is a source of energy;
- accelerates the metabolism;
- does not alter insulin levels;
- helps to better control calorie intake;
- improves heart function;
- is good for the brain;
- avoid insulin surges in the afternoon;
- promotes digestion as it helps to have lighter and more regular meals.
Nutritionally, breakfast should provide 15% of your daily calorie requirement. Obviously, this varies from person to person, depending on weight, gender, body type and activity level. However, it is always a good idea to keep this in mind when planning your weekly meals. After all, when we consume food or drink liquids, we immediately activate the digestive system.
Although it may seem insignificant, our body reacts differently to the intake of solid foods and drinks. That is why both should be included in breakfast.
Liquids lead to an increase in gastric secretion, which is necessary for digestive activities. Solid foods, on the other hand, aid digestion and prevent the formation of stones. The mechanical activity they perform allows the gallbladder to empty and prevents the accumulation of bile in the gallbladder.
Among the most important components of bile are bicarbonates, substances that promote food absorption and digestion. They react with stomach acids and create the most favourable conditions for the digestive process to be successful.
The body’s reaction can also vary in terms of timing. There is no best time for breakfast, as it depends on your habits and lifestyle. Ideally, you should have breakfast within two hours of waking up, so that you can reap all the benefits of rest and reactivate your body in the best possible way.
When in Rome, do as the Romans do. But which breakfast is the healthiest?
Now that you understand the importance of breakfast for our bodies, let’s try to understand what foods it should consist of in order to be considered truly healthy. To do this, let’s take a look at some of the most typical breakfasts around the world.
- Italian breakfast: coffee and brioches, or cappuccino and brioches. The latter can also be replaced by biscuits.
- American breakfast: American coffee, milk with cereal, and toast with butter. But also pancakes and/or savoury foods such as sandwiches, cheese, and eggs.
- English breakfast: bacon and eggs, vegetables, mushrooms and sweet muffins, but also traditional porridge. Black tea is very popular to drink.
- German breakfast: can be either sweet or savoury. The former consists of typical foods such as tarts, strudel or pretzels; the latter features eggs, cheese and cold cuts. Although Germans do not disdain cappuccino and coffee, many of them prefer to start the day with a good lager.
Among the breakfasts we analysed, the best is the Italian one, which is lower in calories and does not cause spikes in insulin production. Starting the day with such a high intake of fat and calories increases cholesterol and triglyceride levels, with serious effects on health.
Cholesterol increases the risk of stroke, heart attack and arteriosclerosis. Consuming saturated fats in the morning is harmful, precisely because the body has worked during the night to eliminate the waste produced the previous day. This calorie intake negates the body’s work within an hour, as the gallbladder quickly recharges with bile.
The Italian breakfast is considered the lightest and most easily digestible. In fact, it is suitable for preparing the body for lunch, which is generally the main meal of the day for us. Breakfasts across the Alps, on the other hand, are consumed as main meals, so that only a small snack is required at midday.
However, there are also some fundamental errors in the Italian breakfast. First of all, the habit of eating croissants and brioches for breakfast is gaining ground. Unfortunately, industrial foods of this type contain an excessive amount of saturated fat, which can lead to overweight or cardiovascular disease.
In our country, many people have also started to replace sweet breakfasts with savoury ones. However, this alternative must be followed by a balanced lunch that takes into account the calories and fats consumed earlier. Otherwise, you risk putting strain on your body.
As you can see, there are many parameters to take into account. That’s why we’ve prepared some culinary tips for you to ensure a healthy, wholesome and tasty breakfast!
Foods to combine in a healthy breakfast
And here we are, finally ready to reveal the secret to a healthy breakfast, which is nothing more than the sum of a series of nutritional principles, namely:
- carbohydrates, such as bread, sugar-free cereals or rice cakes;
- proteins, which you can get from milk, yoghurt, eggs or lean ham;
- good fats, such as those found in dark chocolate or dried fruit;
- vitamins and minerals, typically found in fruit and vegetables.
The foods we have listed are, of course, just examples. Not only are you free to mix them as you see fit, but you can also replace them with others in the same category.
An example? If you love savoury foods, you could opt for one or two slices of bread and ham, finishing off with some dried fruit and a good glass of juice. If, on the other hand, breakfast is only “sweet” for you, then treat yourself to a nice piece of dark chocolate, perhaps with some bread and a cup of milk to accompany it.
And to make your milk even tastier, why not mix it with a little coffee prepared with your trusty coffee machine? After all, if you want to drink good coffee, you should make it with the right machine. Enriching your healthy breakfast with a cup of “black nectar” is the best way to fill up on energy and start your day in the best possible way.
Recipes for quick and nutritious breakfasts
Short on time for breakfast in the morning? Don’t worry! Here are a couple of recipes for quick and nutritious breakfasts:
- Overnight oats: in the evening before going to bed, mix 40g oat flakes with a little milk or Greek yoghurt until the oats are lightly coated. Afterwards, add a handful of dried fruit and leave to rest in the fridge. Oats are rich in soluble fibre, especially beta-glucans, which help stabilise blood sugar and control appetite. The addition of Greek yoghurt increases the protein content, which is useful for maintaining muscle mass, while dried fruit provides good fats, vitamin E and minerals such as magnesium and iron. The result is a healthy and balanced breakfast that increases concentration and energy for several hours.
- Toast with avocado and boiled egg: combine a slice of toast with a mashed avocado and half a boiled egg. Wholemeal bread provides complex carbohydrates, avocado provides heart-healthy monounsaturated fats, and eggs provide complete proteins and essential vitamins. A quick and easy breakfast, but one that gives you the right carbohydrates, fats and protein to get you off on the right foot.
- Protein smoothie: blend a banana with 10g of peanut butter and 5g of bitter cocoa powder, along with 200ml of milk (even vegetable milk). If you prefer, you can add 2-3 ice cubes for an even cooler shake. This breakfast is ideal for those who prefer something quick but complete. The banana provides readily available carbohydrates, the peanut butter adds protein and quality fats, while the cocoa provides antioxidants. The result is a nutritious drink that provides physical and mental energy, also suitable before physical activity.
- Yoghurt bowl: pour 150g of yoghurt into a bowl and add 30g of cereal, 50g of fruit (such as kiwi, strawberries or banana) and 5g of dark chocolate. You get a yoghurt bowl that will satisfy your appetite big time. This is because yoghurt provides protein and calcium, fresh fruit enriches the meal with vitamins and fibre, whole grains provide slow-release energy and dark chocolate makes breakfast more satisfying without excess.
- Protein pancakes: mix 1 egg, 30g of oatmeal and 50g of Greek yoghurt until smooth, then cook in a non-stick frying pan for a few minutes on each side. Thanks to the combination of protein and complex carbohydrates, these pancakes sustain your energy in the morning and promote a prolonged feeling of fullness. They are ideal for those who exercise or want to start the day with a more structured but balanced meal.
- Chia pudding: mix 2 tablespoons of chia seeds with about 150ml of milk and leave to rest in the fridge for at least 3-4 hours or overnight. Top with fresh fruit or dried fruit to taste. Chia seeds are rich in omega-3, fibre and minerals. When in contact with liquid, they increase in volume, promoting greater satiety. This breakfast contributes to intestinal well-being and is a valid alternative for those looking for a light but nutritious breakfast.
And for those who prefer to have a simple coffee for breakfast?
Breakfast with just coffee: can it be done?
Limiting yourself to just drinking coffee for breakfast, even if prepared with a quality lever machine, is not exactly ideal for ensuring the well-being of your body and mind. Coffee provides you with an immediate energy boost, thanks to caffeine, but does not contain the other essential nutrients.
To get through the day at its best, it is important to accompany coffee with something that provides you with all the nutrients seen above! In this way, coffee becomes a moment of pleasure within a complete and balanced breakfast.
That is why we, who know about coffee, have prepared a range of coffee machines designed to meet your every need. So don’t wait any longer: discover the right coffee machine for you and enjoy your delicious and energising healthy breakfast!
