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Breakfast for students, some nutritious ideas

Tiziana Colombo: per voi, Nonnapaperina

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Tiziana Colombo

Ricette per intolleranti, Cucina Italiana
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preparazione
Preparation: 01 ore 00 min
cottura
Cooking: 01 ore 00 min
dosi
Ingredients for: 4 people
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4.5/5 (8 Reviews)

The perfect breakfast for students

What is the perfect breakfast? According to experts, breakfast is the first and most important meal of the day for students and everyone else. In Italy, importance is usually given to other meals, such as lunch and dinner, while breakfast takes a back seat.

This is bad, considering the human body’s energetic demand that follows overnight fasting. Traditional Italian breakfast is sweet, while it’s preferred salted in other countries.

There have been a lot of unnecessary discussions over time on this topic, but at the end of the day, breakfast should be tasty, complete, and nutritious, regardless if it’s sweet or salted.

Colazione ideale

Preparation ideal breakfast

What to eat for breakfast? Below, I will make some suggestions for a rich, healthy, and light breakfast that is useful for students to recognize the value of a nice, tasty, and nutritious breakfast without wasting too much time.

I’ll give a few classic Italian habit solutions that are suitable for everyone. Other solutions are more focused on nutritional values than on following the tradition, even if it’s not exclusively a sweet breakfast. Finally, I’ll hint at some quick and easy recipes.

Yogurt, especially if it is plain and low-fat, is a great source of protein, vitamins, minerals, and simple sugars. Obviously, it should be accompanied by something like cereal, not forgetting fruits.

I’ll suggest you try Skyr products by Exquisa, which mimic yogurt while enhancing it in the best way possible. Some products also have a more complex taste.

Ingredients ideal breakfast

  • Vanilla or cherry-flavored Skyr with muesli
  • raisins
  • and dried and fresh fruit
  • citrus juice with rusks or whole-wheat bread and honey
  • Jam
  • hazelnut spread
  • or sesame spread
  • milk with a piece of cake
  • pancakes or crepes with honey or maple syrup
  • fruit and milk smoothie
  • some biscuits.

Classic ideas for the perfect breakfast

How to have breakfast correctly? What is the perfect breakfast? Let’s start with ideas for an energetic but light breakfast that is tasty and suitable for students. I won’t be suggesting anything surprising in this section, but I think it’s still useful to make a list of the most common and known alternatives and also analyze them from a nutritional point of view. The right or wrong breakfast doesn’t exist. You simply create it with what you have available. What’s important is to always have breakfast!

Spremuta di bergamotto

Milk, biscuits, and orange juice. It’s a classic Italian-style breakfast. In general, it’s a fairly complete breakfast.

The biscuits provide carbohydrates as well as fats. Milk, on the other hand, provides proteins, and vitamins and minerals are derived from orange juice.

Calorie intake varies depending on how many biscuits you put in the milk. Be careful, because the least caloric biscuits still contain more than 50 kcal each.

What to drink for breakfast? Coffee and biscuits. It’s the “low-fat” variant of the milk-and-biscuits breakfast. Coffee is more of a useful drink than a nutritious one, as its stimulating effects are confirmed by science. However, proteins, vitamins, and minerals are missing.

Due to this, it’s always a good idea to accompany the coffee-and-biscuit breakfast with a nice serving of fresh fruit of your choice. More or less, all fruits are remineralizing and rich in vitamins. It’s always a good idea to accompany everything with yogurt.

Marmellata di calamondino

Jam, butter, and rusks. This is another fairly complete classic.

Carbohydrates are provided by rusks, fats by butter, and simple sugars, vitamins, and minerals come from jam.

This solution’s single significant issue relates to proteins. The amount of protein in butter is insufficient. In reality, it is clearly not a privileged source.

As a result, it is advised to provide some yogurt, preferably plain and low-fat, with this style of breakfast. The amount of calories consumed is reasonable, however, it clearly depends on how much butter you spread on your bread. The latter is calorie-light and only contains 30 kcal per slice.

Jam and bread. It is extremely similar to rusks, jam, and butter. The absence of butter makes up for the extra calories from the bread. This solution doesn’t offer much in the way of proteins either.
So a good cup of plain yogurt should be served with the toast and jam. Use slices of whole-wheat bread whenever possible.

Having breakfast: the healthiest and tastiest ideas

How do you eat a nutritious breakfast? Let’s move on to some suggestions for a quick yet filling meal that stand out for their nutritional value. Because cultures of foreign cuisine typically place greater value on breakfast than Italian cultures do, these solutions are frequently outside the realm of Italian custom. But first, let’s look more closely at some ideas for a quick, delectable, and, why not, low-calorie breakfast.

colazione per gli studenti

Sandwich with light dressings. The salted breakfast portion is already open to us. The goal is to create a sandwich that is easy, quick, and filling. Cooked ham and some cream cheese, possibly Exquisa-branded, are the ideal ingredients. There are numerous recipes for salty breakfasts on their website. I prefer it over all other breakfast options.

Because of its light and real dairy products, this brand is a frontrunner. If you have a sandwich along with some fruit or fruit juice, you’ll get all the nutrients you need to get through the day.

Yogurt and derivatives. Yogurt is a fantastic source of proteins, vitamins, minerals, and simple carbohydrates, especially if it is plain and low-fat. Of course, it needs to be eaten with something else, like some cereal or muesli.

You can also add dried fruits: nuts, hazelnuts, almonds, etc. or oily seeds. Dried fruit is rich in unsaturated fatty acids (the good fats).

Also, fruit should never be missing. My suggestion is to try Skyr by Exquisa, which mimics the features of yogurt while enhancing it in the best way. Some products are characterized by a more complex taste, too. It is the case, among others, of cherry-flavored Skyr, the perfect product to be paired with whole grain cereal.

l teanina

Green tea. It’s also good to have a nice cup of green tea instead of coffee. Stimulating properties, released more slowly, leave nothing to be desired. Moreover, green tea provides a lot of antioxidants that are good for your health and decrease the risk of contracting serious diseases.

Some recipes for a healthy breakfast for students

Finally, I’m providing some recipes for a healthy breakfast for students. Obviously, I refer you to the dedicated content, which contains a detailed list of ingredients and processes.

Cake and doughnuts. In this case, the possibilities are numerous. Here you can find the recipe for the classic doughnut, but if you suffer from food intolerances and allergies, you can use gluten-free flour and dairy-free milk and derivatives.

Fried, scrambled eggs, and omelette. These are simple recipes, suitable for everyone, even teens in their very first experience.

It’s important to reconsider egg consumption, which in our country is considered a suitable ingredient for the evening meal. Given the high cholesterol content, especially in the yolk, it is recommended to consume eggs.

You can find lots of recipes for a healthy and nutritious breakfast on the website. Ready to find them? Remember, it’s important to have a good breakfast.

Energy and nutrients for a study day

Breakfast for students: strawberry juice, yogurt, and plumcake. When should I have breakfast? Ideally, do it in the morning before leaving for the day. Breakfast is without a doubt the most significant meal of the day for a student. In actuality, mornings are when most lessons for children and teenagers are held. Due to the high energy demands of the students’ work, a healthy breakfast can enhance academic performance.

My suggestion? Plumcake, licorice, and ginseng milk, Greek yogurt enriched with Corinthian grapes and finally, some strawberry juice. Starting on the right foot by providing the right amount of nutrients to our body will ensure better focus during the morning, better results, and efficiency, which are key components for better learning.

Breakfast for students, safe for dairy and gluten intolerances

What does this breakfast provide for students? Complex carbohydrates, which provide the main energy source the body will draw on, but also sugars, proteins, and fiber, which work as intestinal regulators and ensure its correct functioning. The plumcake I’m suggesting you prepare is made with ground rice, making it suitable for those with gluten intolerance.

colazione per lo studente - Breakfast for students

In this recipe, we’ll be using clarified butter (or oil as an alternative), making it suitable for people who are intolerant to dairy, too. Even Greek yogurt is low in lactose, therefore, it is possible to consume it even in cases of lactose intolerance. However, to avoid risks, always remember to check the label!

Fruits: Corinthian grapes and strawberries

Corinthian grapes will be added to the Greek yogurt in this breakfast for students. What characteristics does this component have? Use no more than a handful of this dish, which is typical of the Greek islands and is high in sugars, carbs, antioxidants, and potassium.

We’ll drink some strawberry juice to round up breakfast. This fake fruit is frequently used in cooking; it’s primarily used to produce jams and pastries, but it’s also used to make yogurt and ice cream. Strawberries are high in vitamins, minerals, and antioxidants while being low in calories. Keep in mind to use caution if you have any dietary allergies and… Have a great breakfast!

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