4 Quick Mediterranean Breakfast Recipes From an Italian Dietitian

• An Italian nutritionist who grew up on a Mediterranean diet shares her four favorite breakfasts.
• Marika Mancino said each meal should include protein, carbohydrates, fat and fiber.
• Hydration and an active lifestyle are also important components of good health, she said.

An Italian registered dietitian who grew up following. mediterranean diet In Rome, she shared four of her favorite breakfasts with Insider.

The Mediterranean diet has long been considered the gold standard for healthy eating plans, and has been named the best diet by U.S. News & World Report six years in a row.

Extensive research has shown that the diet has many health benefits, including: Preventing heart attack and strokeas well as promoting brain health and longevity.

Focus on vegetables and healthy fats. Olive oillean proteins, including fish, and complex carbohydrates, such as whole grains and grains. beansfried foods, red meat, and refined sugar are minimized.

Mancino bases his clinical practice on dietary therapy. She also follows her diet. That’s because she thinks it’s the most “perfect” and “very tasty.”

She tells customers to be mindful of both portion sizes, which shouldn’t be too large or small, and how they’re plated.

“Every meal should include a source of protein, a source of fat, a source of fiber, and a carbohydrate,” she says.

Mancino said lifestyle factors such as being active and social and staying hydrated by drinking plenty of water throughout the day are also important factors in good health.

Whole grain toast with peanut butter and banana

Mancino’s favorite breakfast is seeded toast topped with peanut butter and banana. You can use any whole grain bread, such as rye, but ideally you shouldn’t use it, she says. White bread.

According to Mancino, peanut butter is a good source of healthy fats. banana It is highly nutritious and contains protein, fiber, carbohydrates, and several minerals and vitamins.

she has a latte milk The sides also contain protein, she said.

porridge with toppings

Mancino says oats are a staple of the Mediterranean diet and are an excellent source of fiber. She likes to make porridge for breakfast and often combines it with peanut butter and banana, which are her favorite toppings.

However, porridge can be combined with any kind of fruit. Mancino said his son is eating chocolate and good quality jam.

bran flakes and milk

Another option for a morning meal is breakfast cereal with milk, fruit and nuts added for balance, Mancino said.

There are hundreds of options at the grocery store, but cereals like bran flakes, shredded wheat, or those that contain dried fruit can be good options, she said.

Some cereals contain large amounts of sugar, so it’s important to check the nutrition label, she said.Insider previously reported How to read nutritional information labels.

Bread with ricotta, cream cheese, or eggs

Mancino likes to have a savory breakfast from time to time. That breakfast often consists of whole wheat bread and a soft cheese, either ricotta or cream cheese.

But this is not a complete meal, so cheese should be combined with other protein sources and some fruits and vegetables for added nutrition, she said.

Mancino said she often includes eggs, another staple of the Mediterranean diet and a good source of protein, in her bread.