Breakfast is the most important of the day’s main meals, being essential for the well-being of the entire body, and if we can take the time to eat our breakfast with the right foods, we are ingesting the necessary nutrients for the whole day.
After having rested overnight and fasting, recharging our batteries is essential. It is a good habit for a proper lifestyle with important beneficial effects both on body and mind.
Our calorie intake should proceed from macronutrients: carbohydrates, proteins and fats, and we should intake 20 to 25% of our calories for the whole day.
On the table of our breakfast we can find sweet or salty foods, varying the type of breakfast, alternating it along the week in such a way as to intake all nutrients that may satiate us and satisfy the most varied tastes.
For a completed and balanced breakfast, we can provide milk and dairy products (yogurt, low-fat and fresh cheese, “Grana Padano” cheese) with cereal flakes, toasted bread, wheat meal biscuits, rusks, muesli, dried fruit and seeds combining fresh seasonal fruits (squeezed, whipped or as sugarless jam).
Simple sugars such as jam and fruit provide easily available energy to start the day, while complex carbohydrates (rusks, biscuits, cereals, etc.) are absorbed more slowly, providing energy during the morning. Milk and other dairy products provide proteins, vitamins B and calcium. Calcium is one of the most abundant elements in the human body, especially in children, being essential to ensure normal growth. Grok with Grana Padano cheese is an excellent source of calcium and proteins with high biological value, and vitamins such as A and B12.
Schools reopen and our children need energy to meet all their obligations
Dr.ssa Elisabetta Orsi
Dr. Elisabetta Orsi
Naturopath Nutritionist
She has been dealing with nutrition and natural therapy during twenty years, basing her own philosophy on one simple rule: a natural diet and regular physical activities are essential for a healthy lifestyle.
Her philosophy is based on Nutraceutics or functional food, much more useful in synthesis integration because foods naturally rich in...
She has been dealing with nutrition and natural therapy during twenty years, basing her own philosophy on one simple rule: a natural diet and regular physical activities are essential for a healthy lifestyle.
Her philosophy is based on Nutraceutics or functional food, much more useful in synthesis integration because foods naturally rich in beneficial properties in a complete and balanced diet act as prevention and health maintenance factors improving the athlete’s performance.
She worked as a service manager dietary for the S. Raffaele Hospital in Milan from 1985 to 1995.
During those same years she collaborated with A.C. Milan in the nutritional aspects of the first team.
She collaborated (1992-95) with the FISI (Italian Winter Sports Federation) in nutritional and integration programs for athletes, including MAIO, BELMODO and DI CENTA.
In 1998 she founded QI STUDIO s.r.l., an integrated medicine centre that offers natural nutritional choices, care and prevention programs and exclusive diagnostic protocols in order to evaluate the overall well-being of the individual.
She collaborated since 2000 with Dr. Gabriele Rosa of the Marathon Centre of Brescia (from 2000 to this date), is an expert in sports nutrition, and has followed for years and still follows professional and amateur athletes belonging to different disciplines.
She was involved in:
- The Parliamentarians in Shape project, developing nutritional programs for Italian Parliament members training for the New York marathon
- Preparation of a food program and integration to train for extreme marathons in the desert and in Alaska (Stefano Miglietti and Roberto Ghidoni)
- Management of food programs for world marathon records
- Marlene-Sport Project
- Together with Gazzetta dello Sport, she has managed the nutritional aspect of the RUNNER CRUISE project (with participation of the Olympic marathon champion Lucilla Andreucci) in addition to promoting sport nutrition meetings
- She followed the nutritional program and integration for TEAM ULTRA BOLIVIA RACE 2014 led by Katia Figini
- She was official nutritionist of the Italian National Football team of the F.I.G.C (Italian Football Federation) for the World Cup 2014
- She participated, upon an invitation of Minister Maurizio Martina, to the thematic table “FOOD SPORT WELL-BEING” to draw up the MILAN CARD for EXPO 2015
- She is following the lone sailor Mario Girelli in his next challenge around the world with no stops and assistance
- She promotes corporate projects focusing on spreading well-being awareness by means of courses, programs and collaborations, such as Galbusera and San Lucio
- She is responsible for Autogrill SPA of Good for Me, a project to foster nutritional education
- She is following the Megared One step for the heart project