What should the ideal breakfast look like? It can be savoury or sweet, for many people it is considered compulsory, the most important meal... but what does breakfast really have to look like?

Let us assume that one does not necessarily have to eat as soon as one wakes up. On the contrary, it is even better to wait 1 or 2 hours before eating your first meal, as cortisol levels are higher as soon as you wake up and this is not conducive to digestion.

Whether sweet or savoury, the important thing is that it is protein and lipid (good fats). We need to start the day with a meal that gives us the right amount of protein and fat, so that we can keep our blood sugar stable, have a feeling of satiety for a long time and help us get to the end of the day having consumed our correct amount of protein.

Specifically, here are some examples of ingredients containing protein and fat that we recommend consuming, especially for those who wish to follow a healthy and balanced diet, or are on a diet:

• fats: avocado, coconut, e.v.o. oil, nuts and their creams, egg yolks, dark chocolate
• protein: kefir, white yoghurt, egg whites, lean sliced meats (raw without fat, turkey, chicken, bresaola)

We also supplement with fresh fruit, for its fibre, water and vitamin/mineral content, and we have a complete, rich and satiating breakfast!

Here are some ideas for a balanced and healthy breakfast:

• white kefir with pomegranate, linseed and millet flakes
• omelette with organic eggs, honey and blueberries
• low-carb pancakes (with almond flour and eggs) plus sugar-free jam or melted dark chocolate
• toasted bread, goat or sheep ricotta cheese and pistachio granules
• baked apple with cinnamon, white yoghurt and nuts
• green smoothie (spinach, banana, date and if desired coconut or almond milk)

For any questions, clarifications or to book a consultation with our nutritionist Valentina, please do not hesitate to contact our aesthetic medical centre in Lugano

Photo by Brooke Lark on Unsplash