Mornings can be hectic, making it easy to skip breakfast. But breakfast is the most important meal of the day. Breakfast provides energy to start the day and may help you maintain your weight. Studies indicate that individuals who eat breakfast every day are less likely to be obese than those who skip breakfast. They also have more strength, concentration and problem-solving abilities. By eating a balanced breakfast, you will find that you have more energy, sharper performance and that you are less likely to overeat throughout the day.
You don’t have to make breakfast a huge meal to get the benefits. Breakfast is not a large meal for Italians. They may eat fruit or drink juice. However, yogurt is increasing in popularity both for breakfast as well as for a snack during the day. Toast, including toast made with whole wheat bread, called “Integrali,” spread with light, fruit-based preserves or sprinkled with olive oil is sometimes eaten for breakfast or as a late morning snack with cappuccino.
Choose from one of the following breakfast ideas to start your day on the right foot
Breakfast Menus
Choose one daily
Serve any of these menus with orange juice and/or sparkling water
Menu #1 – 448 calories
Yogurt and Fresh Fruit
1 cup low fat vanilla yogurt
¾ cup strawberries
½ sliced banana
Spoon yogurt in bowl; add strawberries and bananas.
Whole Wheat Toast and Preserves
1 slice whole wheat toast with
1 teaspoon low sugar preserves
Toast bread and spread jam on toast.
Menu #2 – 381 calories
Muesli Cereal and Fresh Fruit
2/3 cup muesli cereal
1 cup berries
1 cup skim milk
1/2 cup chilled grapefruit juice, or ½ fresh grapefruit (plain or with sugar substitute)
Pour cereal in a bowl and add milk. Add berries if desired, or eat on the side with grapefruit.
Menu #3 – 264 calories
Melon Wrapped Prosciutto
1/4 melon
3 slices (1 ounce) Prosciutto di Parma (or lean ham), sliced very thin
Pare and seed melon, slice into thin strips ½ inch wide, about 2-3 slices.
Wrap prosciutto around the center of each slice of melon.
Whole Grain English Muffin & Ricotta Spread
½ whole grain English muffin
2 ounces low-fat cheese
½ teaspoon low sugar fruit preserves
Lightly toast English muffin. Spread low fat cheese on English muffin and place under broiler or toaster oven until just melted. Spread preserves on top. Serve with black, green, or herb tea.
Menu #4 – 433 calories
Ricotta with Fresh Fruit
½ cup ricotta or cottage cheese
½ cup blueberries or peaches
Spoon ricotta into bowl with fruit.
Whole Wheat Toast and Jam
1 slice whole-wheat toast
1 teaspoon low-sugar jam or apple butter
Toast bread and spread jam on toast.
