Why are we always told that breakfast is an essential meal?
“This is a” standard “established at a time when it was estimated that certain categories of the population (especially children) did not consume enough nutrients”, explains Nicolas Aubineau, dietitian-nutritionist of the sport. We therefore tried to standardize a meal … which cannot be standardized, because it depends on the intake during the rest of the day. According to health authorities, it should represent 25% of the calorie intake of the day, or 500 Cal for an adult consuming 2000 Cal. But, in practice, it is not always so simple … “The two main meals provide the overall caloric and nutritional intake,” explains our expert. Breakfast is then complementary. But if you skip lunch, it becomes essential! The same goes for the “little eaters”, the sick …
Here are 7 breakfasts adapted to your profile, whether you are not hungry in the morning, whether you are on a diet or whether you eat gluten free!
I am not hungry in the morning
It is at night that the body rebuilds itself. When he wakes up he needs protein, fat and carbohydrates, now is not the time to fast.
Instead, we focus on a homemade smoothie, because the “liquid” passes better than the “solid” in the morning. We mix oatmeal, yogurt, Kiwiand a little agave syrup; or chia seeds, almonds and plant milk. And we take a Thermos, to drink in the morning.
You can also prepare a “box”, for example a wholemeal bread-butter-ham sandwich or a jar of yogurt with muesli.
I am overweight
For a slimming breakfast, we force on proteins: they are super-appetite suppressants and require more calories to be digested than carbohydrates. “We also add a little fat (butter, egg yolk, dark chocolate), which makes it possible to lengthen the gastric emptying time and to reduce the cravings for snacking in the morning ”, explains Nicolas Aubineau.
I play sports in the morning
If some can go to their sports / running session on an empty stomach, others, on the contrary, will not be able to last 10 minutes without failing: everything depends on the metabolism of each one and there again, no secret, it is necessary to s ‘to listen ! And to find out, you have to try.
Because indeed, in the morning when we wake up, we have a sufficient level of sugar in the blood. It is therefore possible to leave on an empty stomach for a light activity of 15 to 20 minutes without risk of discomfort.
But if you need to eat something when you wake up, your pre-sport breakfast should be both energetic and light. If you do not have time to eat at least an hour before your session (and ideally two), it is better to split breakfast in order to avoid digestive discomfort during exercise.
What breakfast before sport?
- Before the session : water at room temperature + a kiwi + a small handful of dried fruits.
- After : bicarbonate of water + a fromage blanc with 3 tbsp. to s. of homemade granola + 1/2 banana and some dried cranberries (for antioxidants).
I am on a slimming diet
Breakfast should be satiating without being too caloric or inducing insulin spikes that promote fat storage. We therefore avoid pastries, often very sweet cereals and baguette / jam, and we focus on low glycemic index carbohydrates and fiber for satiety. “Introducing animal protein at breakfast also has an appetite suppressant effect”, adds Dr Laurence Benedetti.
What breakfast when you are on a diet?
A simplified version of Budwig cream, hypervitamin: mix 1 Greek yogurt + 100 g of red fruits + 2 tbsp. to s. oat bran. Pour into a bowl then arrange on top about ten red fruits and 1 small handful of crushed almonds.
I am in detox
“We must avoid acidifying and processed products, choose foods that will put the intestines to rest and provide minerals to prevent demineralization, common in detox”, summarizes the naturopath. Fruits, and even more vegetables, to combine in a juice with 1/3 fruit and 2/3 vegetables, play these different roles brilliantly.
What breakfast when you are in a detox?
A green smoothie : in a blender, mix 1 banana + 1 apple + the juice of 1 lemon + 1 small handful of baby spinach + 1/2 cucumber + 20 cl of almond milk.
Optionally add 1 tbsp. to s. of spirulina for a bonus supply of minerals and chlorophyll.
Read also
All our detox recipes
I want to make myself happy
Indulge yourself yes, but in a healthy way. As we have a little time to cook, we prefer home-made, which we can share with the family.
What breakfast to have fun?
Crufiture pancakes *:
- Crush 250 g of red fruits (fresh or thawed) with a fork. Add 2 tbsp. to s. chia seeds + 1 to 2 tbsp. to s. maple syrup.
- Mix with a fork and let stand for about ten minutes.
- Stir again, then let stand another 20 minutes for the chia seeds to swell.
This crufiture can be kept for 2-3 days in the fridge and can be made with any juicy fruit: pineapple, plums, apricots, peaches, etc.
* Recipe taken from the book “Healthy breakfasts for tonic mornings”, which also brings together 45 organic, vegetarian and dairy-free animal recipes. Marie-France Farré and Florence Akouka, Terre vivante editions, 2018, € 12.
I have a boost at 11 o’clock
We are doing away with foods with a high glycemic index. “With sweet cereals, a pastry, white sandwich bread, we will certainly have energy at the moment, but beware of the boomerang effect with the 11 o’clock bar! Warns Dr Benedetti. Another reflex to adopt: “Introduce an animal protein to promote the secretion of dopamine, the starter of the day. “
What breakfast against the bar at 11am?
1 apricot + 2 slices of small spelled bread + fresh goat cheese + a drizzle of olive oil.
p>
A homemade granola recipe
- Mix 200g of cereal flakes (oats, quinoa, wheat …) + 100g of coarsely chopped oilseeds + 1 tsp. to c. cinnamon + 1 tsp. to c. vanilla extract + 1 pinch of salt. Heat 6 tbsp. to s. liquid honey + 2 tbsp. to s. coconut oil + 4 tbsp. to s. of water.
- Add to the dry mixture, stir well.
- Spread out on a baking sheet lined with baking paper.
- Bake 25 min at 150 ° C (th. 5), stirring regularly and watching.
- Remove from the oven, let stand 1 hour. Store in an airtight container.
