What exactly is a “good” breakfast?
It is neither a coffee, nor a “coffee-croissant”, nor a bowl of cereals and a fruit juice (100% sugar), nor a glass of soda and cakes. It is a real structured meal, salty or sweet, with the trio of carbohydrates-lipids-proteins: bread, butter or almond puree, dairy product or egg or ham. And, of course, fiber, vitamins and minerals. “The goal: to have a full breakfast so as not to snack in the morning,” emphasizes Nicolas Aubineau, dietician and sports nutritionist. A natural yogurt can be included: its probiotic bacteria, friends of the intestinal flora, play a role in immunity and metabolism: regulation of cholesterol and blood sugar, weight control. “
Can we do without it?
A lot of people don’t take it for years and are doing very well with it. “You can be satisfied with two meals a day, provided you find the essential nutrients. That is to say a sufficient quantity of proteins, “good sugars”, “good fats”, fibers, at lunch and dinner, ”says our expert. On the other hand, some have every interest in not neglecting it. “They are those who are hungry when they wake up or who are overweight, people who eat in an anarchic way or who are tired (especially in the morning). It is also recommended in the event of an abnormal blood test (glycemia, cholesterol, etc.). This first meal thus helps to better distribute the intake over the day.
How to compose a slimming and healthy breakfast?
A balanced breakfast consists of the essential trio of carbohydrates, proteins and fats. ” I recommend a fresh fruit + a vegetable or animal protein + a wholemeal or cereal bread + a hot drink to drink last “specifies Delphine Faure. The good news is that this model works for the whole family, weight loss goal or not!
Some examples, to try tomorrow morning:
- 1 apple + 1 cottage cheese with cinnamon and 1 handful of hemp seeds + 1 wholemeal bread + 1 green tea with a dash of lemon juice.
- 2 kiwis + 1 petit-suisse with 1 spoonful of compote + 1 slice of cereal bread + 1 green tea without sugar.
- 1 apple + 1 vegan porridge with vegetable milk and 1 spoon of oatmeal + 2 rusks with seeds + 1 green tea without sugar.
- 1 banana + 1 nice piece of cheese + 1 slice of cereal bread + 1 handful of hazelnuts or walnuts or almonds + 1 glass of vegetable milk.
- 1 pear + 1 slice of smoked salmon or 2 soft-boiled eggs + breadcrumbs of wholemeal bread + 1 handful of dried fruits + 1 black tea without sugar.
In addition, people who suffer from joint pathologies (osteoarthritis, arthritis, rheumatism …) will take a small capsule of turmeric, rich in antioxidants. However, ask your doctor for advice!
To know : drinking a glass of lemon juice in the morning is not a good idea, because there is a risk of acid reflux or even gastritis if this is usual behavior. If we really care, we alkalize this lemon juice with a banana.
Our experts: Delphine Faure, dietitian, hypnotherapist and naturopath, founder of the Yami app and Nicolas Aubineau, dietitian and sports nutritionist.
Read also :
- 7 days of gluten-free menus
- How to compose your breakfast according to your profile
- 8 ultra-light breakfasts
- Nutrition: focus on … mueslis
- Tips for creating an ideal breakfast
