dand the benefits of one healthy and balanced breakfast is often talked about. The good news? In recent years, having the first meal of the day at home seems to have become an established habit for most people.
According to research data conducted by theDoxa/Unionfood ObservatoryIndeed, 9 Italians out of 10 (96%), during the pandemic, they never skipped breakfast. Not only that: the results of the study confirm that, during the lockdown, many have changed their approach to the first meal of the daydiscovering the nice of slowness and sharing. 1 out of 3 Italians has rediscovered the family breakfast value (or with your partner). 28% dedicated more time to the first meal of the day (with a peak of 35% in the 18-34 age group).
Still many false myths
But if breakfast is experienced today by many like an indispensable ritualit is also true that they are still many erroneous beliefs that gravitate to the theme and that risk leading to unhealthy choices.
From breakfast and false myths in fact, this year during the XLIII National Congress of SINU (Italian Society of Human Nutrition). To clarify the most common doubts about the first meal of the day, we asked the Professor Francesca ScazzinaAssociate Professor of Human Nutrition, University of ParmaMember of the Board of Directors of SINU (Italian Society of Human Nutrition).
Correct breakfast: what share of energy should it provide?
“It’s the first meal of the day which interrupts the overnight fast, to be consumed shortly after waking up and before starting daily activities – explains Professor Scazzina. – Should provide a calorie content between 15 and 25% of energy requirements daily, 30% in the absence of a snack. So, considering, for example, a standard 2000kcal diet, breakfast should provide 300-500kcal. The energy intake must therefore be translated into food choices that take into account, among other things, local tastes and traditions».
Breakfast: better sweet or savory?
A widespread doubt is whether a savory breakfast or a sweet one is to be considered healthier. According to a survey carried out a few years ago by the Doxa Observatory – AIDEPI “I start well”, for 1 out of 5 Italians – about 10 million Italians – should set aside the Italian breakfasttraditionally sweet, in favor of one savory breakfastconsidered healthier. But is it really so?
«There is no ideal breakfast, sweet or savoury.- specifies the expert. – Breakfast can have a variable composition but should include at least three food groups: a source of cereals; fresh and/or dried fruit; milk and/or derivatives. In fact, the act of having breakfast is not enough but attention must be paid to the composition of the latter.
Foods that can’t be missed
«In a balanced breakfast, sweet or savory, we should have the following foods – continues the Professor – the milk and/or derivatives for its protein content of high biological value and for the calcium intake (particularly relevant in the developmental age, in pregnancy and in the elderly). THE Whole grains to be preferred, compared to refined ones, due to the higher content of fiber, vitamins and mineral salts. There fruits and/or vegetables to ensure adequate intake throughout the day and to supply important quantities of water, vitamins and bioactive components. It can be added also nuts which contributes to the contribution of fiber (still insufficient in the diet of Italians) and of essential polyunsaturated fats».
Is it true that a protein breakfast is healthier?
Another widespread belief is that a protein breakfast is preferable. But even this seems to be a die-hard false myth.
“The breakfast protein is no longer healthy – Professor Scazzina explains. – A balanced breakfast must bring all macronutrients (carbohydrates, lipids, proteins). However, it must be considered that breakfast is one of the meals of the day, therefore, even without a specific recommendation on the amount of protein adequate in breakfast, it is believed that a homogeneous distribution between the main meals of the proteins taken throughout the day may be useful for the modulation of the sense of satiety. As far as choosing your protein food sources, you have to minimize foods which, in addition to proteins, also contain salt and high amounts of fatand maximize protein foods which supply critical micronutrients for the Italian population (e.g. calcium and vitamin D)».
The rules to respect
When it comes to the first meal of the day, therefore, what should be the correct breakdown between carbohydrates, proteins and fats?
«The optimal macronutrient composition of breakfast it’s an open question which is reflected in the recommendation on the variability of the choice of breakfast – explains the expert. – As a general indication, at breakfast the Protein-rich foods should be paired with carbohydrate-rich foods whose role is important to provide energy after overnight fasting. However, even considering that we can have different breakfasts with different caloric content, there are qualitative aspects to always take into consideration».
Beware of sugar and salt
«For protein food sources, we have already said how we should orient ourselves. For sources of fat, it is important that they are present foods containing polyunsaturated fatty acids (PUFA), such as nuts – continues Professor Scazzina. – For the sources of carbohydratesbetter to choose sources of whole grains with a reduced content of simple sugars. THEFurthermore, it is recommended to do not add sugar or honey or fructose to drinks. In the end, pay attention to the salt content of the products consumed at breakfast. THEn fact, the salt is not only present in salty products by definition (such as cured meats and cheeses) but also in bread, biscuits and “sweet” cereals. Because of this it is always important to read the labels to know the composition of the foods you buy».
Also essential for maintaining weight
Finally, there still seems to be who believes that skipping the first meal of the day can help you lose weight.
«The importance attributed to breakfast on a nutritional level is evident from the role it assumes in the Food Recommendations and/or Guidelines for proper nutrition in many countries – concludes the expert. – Most of the latter suggest that consuming breakfast regularly is an excellent strategy for maintaining an adequate body weight and reduce the risk of overweight and obesity.
In the gallery above, the false myths about breakfast illustrated during the XLIII national congress of SINU (Italian Society of Human Nutrition)
iO Woman © REPRODUCTION RESERVED