Breakfast is the most important meal of the day that must provide us with the right energy, so it must be chosen with care. Just think that it includes 20% of the total daily calories. Generally we are used to associating the first meal of the day with something sweet, so in the early morning about 65% of the population prefers a standard breakfast that includes milk and croissants, or biscuits and coffee, while the remaining part opts for consumption of bread and toast. In fact the traditional breakfast favors sugars that give us energy in the immediate but the body burns them quickly, so after a while we again have an appetite. In particular the refined one tends to give us dependence because of the glycemic peak. The first morning meal should also include protein foods that allow us to stay full longer. The savory breakfast can therefore also help us lose weight.
Savory breakfast: what to eat
When one thinks of salty breakfast, it is generally associated with foods that are not exactly healthy, such as sausages, salami and bacon, foods rich in saturated fats and salt, which are harmful to health if consumed every day. Instead, it is useful to follow a certain variety in the menu of savory breakfast. It is also important not to skip lunch because it slows down the metabolism and exposes us to the risk of binge eating in subsequent meals.
Savory breakfast: which foods to choose
1) Bread, whole grains and oil. These are foods that prolong the sense of satiety thanks to the fibers. They also represent an excellent source of complex carbohydrates, mineral salts and vitamins and make us absorb sugars more slowly.
2) Dried fruits, such as almonds, hazelnuts, pistachios, walnuts, provide us with good omega-3 fats that make us face the day with more energy.
3) Ricotta, fresh and seasoned cheeses, eggs and non-smoked salmon should be consumed without exceeding.
Savory breakfast: example of menu
Tomato and olive oil bread. Bread, preferably wholemeal, can also be enjoyed toasted. Also ideal as a snack, it provides us with the right amount of calories to reach lunch. As a variant, you can also choose black bread accompanied by cheese, such as stracchini or robiole or bread, butter and anchovy for lovers of the savory in particular.
Potato and onion omelette. Definitely a dish for strong stomachs in the early morning but certainly tasty. Alternatively you can opt for the potato and zucchini omelette.
Simple focaccia or tomato pizza to get your fill of energy.
Toast with cooked ham and melted melted cheese or with mozzarella and prosciutto. Ideal to be enjoyed mid-morning.
Eggs. You can eat sodas, or sauté in a pan with cooked ham, ideal especially for athletes. Or soft-boiled, or boiled for a few minutes, made into a hole at the top and drunk it.
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