Breakfast is more than just a meal: it is the first moment of the day that we dedicate to ourselves. Whether it is eaten immediately after waking up or a few hours later, there are no strict rules: what really matters is listening to your body, respecting your rhythms and finding the mode that makes us feel good.

 

WHY IS BREAKFAST IMPORTANT?

After the overnight fast, breakfast:

• Provides energy for the best start to the day
• Contributes to a better overall nutritional balance
• Is an ideal opportunity to include foods rich in fiber, vitamins and minerals
• Can help improve concentration, mood and metabolism.

 

A COMPLETE BREAKFAST: WHAT NOT TO MISS

To be balanced, a breakfast should include:

• Complex carbohydrates (cereals, breads, oatmeal…)
• Protein (milk, vegetable drinks, yogurt, tofu, nuts…)
• “Good” fats (nuts, almonds, seeds, avocados, 100% nut creams…)
• Fiber (fresh or dried fruits, whole grains)
• Micronutrients (vitamins and minerals naturally present in foods).

But beware: there is no one ideal breakfast for everyone. There are those who like to vary every day and those who prefer a tried-and-true routine. Either option is fine, as long as the rest of the day provides variety and completeness.

 

SWEET AND NUTRITIOUS BREAKFAST IDEAS

Porridge or overnight oats
With oatmeal, vegetable milk (preferably fortified soy milk), fresh fruit, dried fruit, cocoa or cinnamon.

Natural soy yogurt
Best without added sugar and fortified with calcium. Add fresh fruit, whole grains or oil seeds.

Pancakes or whole-grain crepes
Prepared with different grain flours, great with sugar-free jam, nut butter or fresh fruit.

Bread and jam
Accompanied by 100% dried fruit cream and a squeeze of orange juice.

Homemade desserts
Apple pie, banana bread or cocoa plumcake, paired with a cup of tea or vegetable milk.

 

FOR THOSE WHO LOVE SAVORY

Toasted whole wheat bread with avocado, hummus or tofu crumble
Bruschetta with seasonal vegetables
Focacce or summer friselle with vegetable cheese spreads
Bread with vegetable cheese or creamed legumes

 

DON’T FORGET TO DRINK

A good breakfast also includes a hot or warm drink to start hydration:
tea, herbal tea, coffee, barley coffee or chicory are all good alternatives.

 

BREAKFAST = TIME FOR YOU

Beyond the nutritional content, breakfast can become a true moment of awareness:

• To slow down
• To listen to the body’s signals
• To start the day in a more present and intentional way.

Eating calmly, savoring each bite, helps not only digestion but also our relationship with food, making it more serene and respectful of our body’s real needs.

 

CONCLUSIONS

Whether you prefer sweet or savory, simple or elaborate, breakfast can be a pleasant wellness ritual, useful for nourishing not only the body but also the mind. Experiment, listen to yourself and choose carefully: your ideal breakfast exists, you just need to find your version!

 

by dietitian Alessandra Zanini