Mediterranean breakfast, what to eat to keep fit.
It has a good satiating power and helps fight hunger. This is why it is ideal for not gaining weight.
The Mediterranean diet has countless benefits. As evidenced by several studies, in addition to being good for brain health and lowering the risk of suffering from metabolic, cardiovascular and cancer diseases, it promotes a healthy weight. But how to follow it from the first meal of the day? “The basic rule for having a Mediterranean breakfast is to choose simple foods. It is also necessary to focus on seasonal foods, possibly produced at zero kilometer, giving priority to those without additives and added sugars “, suggests nutritionist Valentina Schirò, specialized in food science. “Then, it is necessary to compose the meal in various ways, alternating the different foods and associating them in such a way as to ensure the right intake of carbohydrates, proteins and healthy fats to optimally regulate the sense of hunger and satiety and promote the construction of lean mass “. Here is what the expert suggests to eat for a Mediterranean breakfast useful for keeping fit.
Low-fat yogurt, whole grains and fruit.
Yogurt is a great alternative to milk. “From a nutritional point of view, in addition to ensuring good amounts of calcium and vitamin D, essential for maintaining healthy bones at any age, it ensures a pool of substances that support the nervous system and mood, including phosphorus, magnesium and essential amino acids such as tryptophan. In addition, it is a source of proteins of high biological value and Omega 3, which support metabolism, ensure satiety and promote muscle health. Finally, yogurt is a source of probiotics which are essential both for the correct absorption of nutrients and for the functioning of the immune system. Combined with a handful of whole grain flakes and a fresh seasonal fruit, it gives energy and satiety ”.
Consume them two or three times a week as an alternative to milk and its derivatives. “Both the yolk and the egg white provide the necessary nutrients and micronutrients. They are a good source of proteins and essential fats useful for reducing the sense of hunger during the day. Eggs are also rich in vitamins including vitamin A, which has an excellent antioxidant action. They also provide a mix of substances that support mood including choline “. The recommended association? “With a freshly squeezed orange juice and a slice of cereal bread. This mix provides complex and simple carbohydrates, proteins and lipids in a balanced way ”.
Local seasonal fruit.
“A fresh fruit is a concentrate of vitamins, antioxidants, minerals useful to face the day with the right energy. In addition, it is a source of simple sugars that give immediate energy ”. How to orient yourself in the choice? “The basic rule is to follow the rhythms of nature and focus on local varieties. In this period oranges, tangerines, apples, pears are in season and consequently are richer in beneficial virtues. Combined at the table with a slice of wholemeal bread seasoned with a drizzle of extra virgin olive oil, they ensure a mix of nutrients that are super allies of the line. Among these are the fibers, useful for intestinal regularity and the antioxidants, precious for the disposal of toxins “.
Instead of rusks, biscuits and snacks, choose a piece of focaccia. “Prepared with simple and lightly processed ingredients, it ensures carbohydrates that satiate for a long time and B vitamins that promote the metabolism of fats, sugars and proteins”, explains the expert. Combined with a cube of aged cheese, tomato and a drizzle of extra virgin olive oil, it is ideal for particularly busy days.
Walnuts, ricotta, pear and wholemeal bread.
For breakfast, combine 4-5 kernels with ricotta, a slice of wholemeal bread and a pear. This mix is perfect for countering bad mood and nervous hunger. “Walnuts are an excellent source of tryptophan, an essential amino acid precursor of serotonin, the neurotransmitter that regulates mood and satiety. In addition, they provide good quantities of magnesium, a mineral that ensures an excellent relaxing effect “.
Source: Angela Altomare – Vanityfair
Leave a Comment