This is the healthiest and most balanced breakfast you can have: the nutritionist's advice

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Carlos Laforet Coll
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Nutritionist Flavio Pettirossi explains to us how breakfast should be composed, a fundamental meal to start the day well

We know that breakfast is the most important meal of the day that we should absolutely not consume in a hurry, perhaps limiting ourselves exclusively to drinking a coffee and eating some biscuits. But how should the ideal breakfast be composed? The nutritionist Flavio Pettirossi explains it to us.

In the morning we need the right amount of energy to face the day in the best possible way, arriving at lunchtime without major problems, perhaps just having a small intermediate snack. All this, however, will only be possible if we have had a breakfast worthy of the name.

To help us in the choice of the best foods for breakfast we asked the nutritionist for help Flavio Pettirossi.

Here's what he told us:

Let's vary our breakfast by creating the right alternation between carbohydrates, proteins and fats! In fact, a well-balanced breakfast must consist of:


  • Fresh milk (preferably skimmed)
  • White yogurt 0,1% / Greek yogurt
  • ricotta cheese
  • Soy or almond drink (vegan alternative or for those who don't like cow's milk very much)
  • Eggs (prefer organic)
  • PDO raw ham (PDO hams are those without nitrites and nitrates by law), bresaola or turkey breast
  • Smoked salmon (prefer wild)


  • Bread (it is the best source of carbohydrates preferably wholemeal and maybe made by you)
  • Rusks (read the labels carefully and prefer wholemeal ones or in any case without added sugars)
  • Cereal Flakes: Oatmeal is the best
  • Cereals (which must not have added sugars)
  • Homemade cakes and biscuits; (maybe once or twice a week)


  • Dried fruit: walnuts, hazelnuts, almonds, pine nuts
  • Mixed seeds: sunflower, flax, pumpkin, sesame, also added to our bread for example
  • Dried fruit spreads: spread on bread like jam and are made from 100% dried fruit (they must not have any other ingredients).
  • Dark chocolate: from 85% up I recommend
  • Avocado (great for making toast)

To all this we can add a share of simple sugars in the form, for example, of fruit or juice or jams without added sugar (also pay attention to the labels here).

An example?

1 glass of orange juice (SUGARS) + 1 slice of wholemeal bread or with spelled flour, kamut etc .. (CARBOHYDRATES) + smoked salmon / PDO ham / ricotta / hard-boiled or soft-boiled egg or simply cooked egg white (PROTEIN) + 2-3 nuts (FAT)
Low-fat white yoghurt / Greek yoghurt / milk or ps (PROTEIN) + cereal flakes or wholemeal bread (CARBOHYDRATES) + fresh fruit, perhaps to be added in pieces to yoghurt or jam to spread on bread (SIMPLE SUGARS) and a couple of squares of chocolate dark chocolate flakes to add to yogurt or dried fruit grains (FATS).

Read also:

  • 15 alternative breakfasts to croissant and cappuccino
  • The secret trick to making your breakfast oatmeal healthier
  • Protein breakfast: tips, ideas and recipes to start the day
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