That breakfast is a decisive moment not only for health but also for energy and overall wellbeing throughout the entire day is a certainty, and we discussed it in the Breakfast Manifesto.

How much to eat at breakfast

The fundamental point is definitely to have it: wake up, go into the kitchen, take whatever is available and eat it. Whatever healthy food you decide to eat, it will be better than going to work (or school) on an empty stomach. With that said, let's move on to suggested quantities. Breakfast balances the rest of the day well, and does so even better when it is sufficiently substantial: a meal that represents 40–45 per cent of what you eat throughout the entire day is an excellent boost. It is good to eat calmly and to satiety: at breakfast, not only can you, but it really is important and beneficial to do so.

Quantity alone, however, is not enough. Eating two slices of bread with jam is better than eating just one, and better still than eating nothing, but the best results, in terms of effectiveness, are achieved with a few additional simple considerations.

In practice, what do you eat for breakfast?

Choosing wholegrain carbohydrates is the first step towards building a breakfast capable of effectively supporting the distribution of energy throughout the entire day. Whether you are used to eating cornflakes, bread and jam or rice cakes, from now on, choose wholegrain versions.

There are also important differences between one jam and another: a product that contains the highest possible percentage of whole fruit and that comes close to the composition of the original fruit supports all energy needs in a more solid, structured and intelligent way. The second point, extremely important, is the presence of a protein component. Adding protein to your breakfast is an essential step in maintaining energy, a positive sense of fullness and general support for health and wellbeing. Pairing wholegrain bread and jam, for example, with some ricotta, a generous handful of walnuts or a couple of eggs is a fantastic idea. Ham, bresaola, salmon… also belong to the "protein" category.

You should feel free to experiment and find what suits your taste best. Even if you want to keep your breakfast "sweet", you can try scrambled eggs paired with your favourite jam (a good-quality one). It might sound crazy, but the result is genuinely delicious, and the effect on efficiency and hunger control is of considerable value.

Raw, fresh and colourful

The final step towards the perfect breakfast is adding something raw, fresh and colourful: we are talking about fresh, raw fruit or vegetables.

The vitamins and minerals found in the wholegrain carbohydrates you have chosen and in the fruit-rich jam you have bought already do an excellent job, but nothing replaces the antioxidant power of a fresh piece of fruit washed and bitten into, without overlooking vegetables either, such as a carrot.

Eating breakfast well is truly easy by following these three simple rules: choose wholegrain carbohydrates (wholegrain bread or crackers with 100 per cent fruit jam), also eat protein (eggs, walnuts, ricotta, and so on) and pair them with fruit or vegetables that are as fresh as possible.