AGNI – MARIA PAPADOPOULOU – NUTRITIONIST
If we liken the human body to a car, then we can reasonably attribute the role of fuel to the nutrients in food. When we start a long journey, the first thing we do is to make sure we have enough fuel so that we don’t “stop halfway”. So, at the beginning of the day, the human body needs to provide energy to respond to the activities we assign to it. How do we give energy? Of course, with a nutrient-rich breakfast.
The scientific community has demonstrated in recent reviews and studies the importance of the breakfast meal, as the promotion and encouragement of its consumption aims at a very simple but important public health message. Skipping breakfast for long periods of time can be one of the causes of obesity, risk of developing cardiometabolic disease, diabetes mellitus and other chronic diseases. A wealth of research suggests that regular breakfast consumption can play an important role in regulating appetite and conducting dietary calorie intake throughout the rest of the day. In general, skipping breakfast has been linked to a poor quality of diet and lifestyle in adults, adolescents and children alike.

It is estimated that between 12% and 34% of children and adolescents skip breakfast regularly and for a variety of reasons, with this percentage increasing with age. Digging deeper, we realize that in most cases the eating habits and desires of the parents are hidden. Considering that eating habits are formed and built from an early age, we understand how important it is for parents to promote and emphasise the importance of breakfast. Seeing the breakfast table full of snack options and the whole family actively involved, children are given the right examples and stimuli to shape their eating habits.

Many studies show that the consumption of complex and raw carbohydrates (whole grain products, muesli, fruits with the peel, etc.), rather than simple ones with a high glycemic index (white flour and their products, sugar, etc.), helps to increase cognitive ability and performance, but also memory, since a breakfast with the right choices provides a stable source of energy with a slow release rate. The reason we have mentioned childhood is because it is during this period of time that the foundations for adopting a proper diet and lifestyle are laid, without this meaning that the importance of breakfast decreases with age. Finally, two recent studies have shown that infrequent breakfast consumption can lead to a tendency to constipation and dysmenorrhoea for women, usually young.
At this point an absolutely essential piece of advice must be added, which only serves to reinforce and not to contradict all of the above. During the morning meal there should be an appetite, a pleasant psychological mood, without stress and time pressure. In any other case, it is preferable to eat the meal either at work, at school or after a short time at home. This is because when our body is under pressure of time and stress, some stressful substances are produced and as a result the hormonal system becomes dysregulated and as a result the digestion process does not work properly. Often this is manifested by symptoms such as stomach burning, reflux and a tendency to vomit. Adequate chewing of food in a resting state is the best combination for an excellent digestion and absorption of the nutrients of food, since if you consider that carbohydrates (starchy foods, fruits, etc.) start the digestion process with the help of the saliva of the mouth.

To summarise, a proper and balanced breakfast should consist of low fat, complex and raw carbohydrates and protein of high biological value. Below we will suggest some tasty and healthy combinations that can be adapted according to time, place and age.

Examples of breakfasts:

~ 1 glass of almond milk, 2 wholemeal toast with a little peanut butter and a little honey for absorption and 1 apple.
~ 1 glass of organic goat’s milk with 2-3 tablespoons of quinoa flakes, a little honey, black raisins and 1 small banana.
~ 1 glass of rice milk with 2-3 tablespoons of yeast flakes with some sunflower and pumpkin seeds, pieces of dried figs and 1 teaspoon of molasses
~ 1 glass of natural mixed fruit juice (e.g. orange, pomegranate, banana and apple), 1 slice of wholemeal bread with almond butter spread, a little honey or homemade jam, 1 heaping tsp. gloss ground flaxseed and a few pumpkin seeds
~ 1 glass of organic goat’s milk with 2-3 tablespoons of “superfood” energy muesli and 1 banana cut into pieces
~ 1 glass of organic goat’s milk, 2 rice cakes with carob hazelnut praline spread, 1 tsp. gloss ground flaxseed, chopped dried apricots and a few sunflower seeds
~ 1 goat’s yoghurt with 1 tsp. sup. phagopyrus flakes, 1 tsp. sup. oat flakes, dried apricot pieces, a little honey and 1 grated pear
~ 1 glass of organic goat’s milk (blended in a blender with banana and ground flaxseed) with 1 thin slice of wholemeal bread, some peanut butter or wholemeal tahini and some honey or fruit jam from fruit juices

* Food of organic origin is preferred.
* Fruit should be in season.
These breakfast options are for the general population who do not have a health condition. In any other case, consult your doctor or nutritionist.