• Federica Negro

Upgrade your Breakfast

Do you happen to have no time to have breakfast in the morning and decide to bring your breakfast to the office? It happens to me too!


Very often, however, when we have our breakfast on the “run” we tend to have an unbalanced breakfast, too rich in sugar and low in protein, fiber and nutrients.


So the next time you decide to take a yoghurt or a granola bar from home, also think of these simple tips.


A balanced breakfast must contain:

- A source of complex carbohydrates (slow absorption = satiated longer): I don't like breakfast cereals because they are often too refined and rich in sugars, opting for whole grains or oats.

- A source of protein. Proteins are important for maintaining muscle mass and speeding up metabolism, as well as increasing satiety. My favorite protein sources are full-fat Greek yoghurt or protein yoghurt, nuts and seeds.

- A source of healthy fats to keep us full longer. My favorite sources of fat are chia seeds (for making chia pudding!), Peanut or almond butter, nuts or seeds.

- Fresh fruit to increase fiber and the intake of micronutrients such as vitamins, minerals and antioxidants.



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