The nutritionist's decalogue for the most important meal of the day. You never skip breakfast. And during the summer they are excellent fruit and cereals
Never skip it (this is always true), never give up the fruit and never give in to the lure of a buffet too rich. These are some of the rules of the summer breakfast which, the expert says, must be light and digestible. To put this indication into practice Valeria Del Balzo, a nutritionist biologist at the Sapienza University of Rome, has prepared a set of guidelines with useful warnings and advice for those at sea, in the mountains, abroad or in the office. The rules are on the site I start well which also does an investigation. The DOXA / AIDEPI Observatory, in a 2016 research, states that Italians are good: 9 out of 10 have breakfast and the number of people who skip it is falling, in the last two years it has gone from 14 to 9% .
What do you need for a proper breakfast? «The right mix – explains Valeria del Balzo – consists of cereals, which provide slow-release sugars, milk or yogurt, and a fruit. If in winter we need calories to face the cold, in summer it is important not to exceed, pay attention to fatty foods and have a good supply of liquids . Here are the rules to apply:
Never skip breakfast
The number one rule, valid all year, is even more so in the summer. With the heat, a first meal of the day is essential to ensure a good supply of liquids to avoid the risk of dehydration.
Drinks
To start the day with sprints, focus on freshness … even drinks. Milk fresh then, with or without coffee. Also lactose free for those with digestive problems. Milk contains water, proteins, fats, sugars, vitamins and mineral salts. Good too yogurt. For those who really don't want to hear about milk, you can choose a fruit juice with no added sugar or tea.
Cereals
Breakfast cereals (corn and oat flakes, muesli, whole grains or with the addition of dried fruits or red fruits) bring not only simple but also complex sugars. With cereals, there is less risk of exceeding the quantities: generally, we only use a few spoonfuls, while with a cake it is easier to overdo it.
All cereals
Not just corn flakes. All other cereals are fine too, like biscuits, bread, rusks or baked goods. The typical Italian breakfast is in fact the one that best meets the need to balance energy intake, caloric limit and taste satisfaction.
Never without fruit
Fruit brings fiber, mineral salts, vitamins, polyphenols, as antioxidants, and water. Summer is the best time to introduce this good habit.
Watch the buffets
Try a dessert a day, for example, it will help you feel satisfied but not overdone. Abound with fruit, taking advantage of the wide choice you have in front of you, do not mix sweet and salty and do not choose foods that are too rich in fat. Bacon and scrambled eggs left to the American tourist.
Sea
Be careful not to make it too heavy. It is even more important for you to prefer a light and digestible breakfast. If you love savory, opt for bread and tomato, which requires not too long digestion time.
Mountain
If you are a mountain lover and your program includes long walks and a few hours on the move, you can treat yourself to a richer breakfast, with an extra slice of sweet or chocolate.
City
If your vacation is instead in a city of art, don't fall into the error of one breakfast lunch, with a big binge in the morning. It is not correct to skip meals and it is better to avoid getting heavy with laborious digestion.
Time
If you are on vacation, breakfast can become a precious moment of sharing for the whole family. An ideal opportunity to experiment with new foods, introduce healthy habits and take back your time.
