Whole grain foods at breakfast: which to choose for the diet?

food healthy breakfast choices

According to a recent survey by the Nutrition Foundation of Italy (NFI) whole grains are excellent allies for psycho-physical well-being. To give a clear definition of whole grain but it is not easy, as there are many varieties. In general we can say that those are cereals that have not undergone any refining process, and which maintain their characteristics unchanged.

Already a third of Italian women have breakfast in the morning alternating genuine products such as whole grains, yogurt, honey and milk and, according to London-based research, make a right to basic breakfast of whole grains can help you lose weight.

Whole grains in fact diminish the feeling of hunger, reduce the risk of cardiovascular disease, help to maintain a proper level of insulin, decreasing the chances of developing diabetes type 2. They also contain B vitamins, vitamin E, minerals including iron, magnesium, zinc and selenium.

Eating whole grains is not enough to maintain a healthy and balanced life: you need to drink between a liter and a half and two liters of water a day, eat five servings of fruits and vegetables daily, do physical movement – even in a bland way but constant – are all basic rules for everyday well-being.

Anyway, wade through the myriad of colorful confections that we find in the supermarket in the breakfast department it is not simple: here are some simple guidelines to follow to choose whole grains.

First, the calories: the whole grains should be less than 300 kcal / 100 g. The calorie intake is in fact inversely proportional to the amount of fiber within the cereals. The higher the presence of fibers, less caloric are cereals.

We must also pay attention to all those that can be considered “unjustified added” such as sugar, raisins, coconut flakes dehydrated, hazelnuts and chocolate curls. They add nothing to nutritional level and it would be much healthier if we really want to make an addition to our cup of milk, and whole grains, replacing them with fresh dellafrutta.

Finally, here are some examples of healthy and balanced breakfast ensuring the right amount of calories needed to start the day and a reduced amount of sugar and fat.

classic breakfast: a cup of milk or of yogurt (200 ml), whole grains (30 g), an apple (150 g) for a total of 300 kcal.

Health-conscious breakfast: a cup of milk or of yogurt (200 ml), grains of rice and wheat flakes (30 g), an apple (150g), to 298 kcal. Rice and wheat in particular give energy but without making too many calories: ideal for those who are attentive to the line.

sweet breakfast: a cup of semi-skimmed milk or yoghurt (150 ml), slices wholemeal bread (50 g), jam (30 g), juice (100 ml), to 378 kcal. Better to opt for jam without added sugar or artificial, better still, choose the natural honey.

Infarction: Omega-3 from Salmon and Walnuts reduce the mortality rate

omega 3 salmon

Salmon, nuts and vegetable oils the key to increase the chances of surviving a heart attack. A riverarlo a study conducted by researchers from various countries of the world, gathered to form a research organization called Fatty acids and Outcomes Research Consortium (FORCE).

The merit of the benefits of salmon, seeds, nuts (more generally dried fruit in their shells) and olive oil can be attributed, according to the researchers, the omega-3 fatty acids. The results were obtained by evaluating 19 previous studies, provienti from 16 different countries, which have involved around more than 45,000 participants.

Of the subjects analyzed within the various 7,973 studies they have indicated a heart attack for the first time in their lives. For 2,781 of them heart attack proved fatal, while for 7157 it was not so. Commenting on the results is the lead author of the study is expressed, Dr. Liana Del Gobbo (post-doctoral research at Stanford University School of Medicine), according to which would then be shown the bigger picture regarding knowledge of the relationship between omega-3 and heart disease:

By crossing these different studies have emerged consistent results in terms of age, sex, race, presence of diabetes, and use of aspirin or therapies for cholesterol control.

According instead commented Victoria Taylor, senior nutritionist at the British Heart Foundation, eating salmon or blue fish such as sardines, mackerel and anchovies are among the recommendations for a healthy and balanced diet in protecting the heart:

This study reinforces the recommendations and suggests that there may be health benefits of even the heart resulting from omega-3 obtained from vegetarian sources, such as flaxseed, canola oil and that the soy, but further research is needed to confirm these results.