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May 10, 2024

Mediterranean diet breakfast

Mediterranean diet breakfast

The Mediterranean diet is more than a nutritional guideline, it is a balanced lifestyle that includes everything from recipes to activities and culture. 

Fresh seasonal fruit, which can also be consumed in juice, is served as the first meal of the day in the Mediterranean diet. An orange, an apple, or a pear are good in the winter, and a large variety of summer fruits, such as melon, watermelon, peaches, or loquats, are ideal in the summer. Any fruit will suffice because of its numerous nutritional benefits.

Breakfast can be completed with toasted bread with  Iberian ham and, of course, extra virgin olive oil from Spain, an indispensable product of the Mediterranean diet. It can also be accompanied by a hot cup of coffee, ideally without sugar, for the coffee lovers.

Importance of a balanced breakfast

The importance of breakfast stems from the fact that it is the first meal of the day, therefore it must be filling and energizing. By doing so, we can control our appetite and hunger levels throughout the day, preventing snacking. Let’s take a look at how a decent breakfast affects our bodies:

  1. Energy supply: When we wake up, we need the energy to operate at our best physically and mentally; a well-balanced breakfast will provide this energy.
  2. Well-being: Eating a nutritious breakfast has a direct impact on our well-being; the nutrients, vitamins, and minerals in the food make us more active, both physically and intellectually, which improves our perception of our environment and our mood.
  3. Essential vitamins:  Choose fruits and other foods according to your nutritional needs. You should know that extra virgin olive oil contains Vitamin E, which contributes to the protection of cells from oxidative damage, and polyphenols, which contribute to the protection of blood lipids from oxidative damage.

Typical Mediterranean breakfast

Healthy dairy items, such as a glass of milk or unsweetened natural yogurt, unsweetened cereals, preferably whole-grain, such as toast, and a serving of fruit should be included in a traditional Mediterranean breakfast. A more protein-rich item, such as Iberian ham, or cooked ham, can be added. Juices, which should always be natural and squeezed as soon as possible, should only be drunk on occasion because they do not replace all the benefits of the whole fruit.

You can also try a toast of whole wheat bread (or your preferred bread) with extra virgin olive oil and half an avocado chopped or mashed with a fork to spread it if you want to get going full of energy but don’t want to complicate your life: you’ll be astonished by the texture! Finish it off with a couple of walnuts that have been chopped and ground, and then let your creativity go wild: if you add some spices, your morning meal will be taken to new heights (a pinch of oregano will be enough).

Enjoy your Mediterranean breakfast!


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