THE ESSENTIAL
- According to a Lavazza/Ifop survey of 1,001 people in 2019, only 13% of French workers do not eat breakfast.
- The hot drink (tea, coffee, milk, chocolate) is the star of breakfast. 85% of respondents consume one. It is most often accompanied by slices of bread (57%), a cold drink (52%) or even pastries and other cakes (45%).
Breakfast sets the tone for the day. It provides the energy the body needs following a night without caloric intake and avoids the 11am cravings, which are often a source of nutritional skids.
To be balanced, it must be composed of 4 elements:
- a drink: hot or cold, it allows you to rehydrate;
- a dairy product ;
- a cereal product: if you opt for sandwiches, choose wholemeal breads. If you are a fan of cereal bowls, avoid industrial products that are generally very sweet;
- a fresh fruit, in season and whole to chew: it is richer in fiber than a fruit juice.
Beyond these recommendations, dietitians Melissa Rifkin and Kelsey Hampton advised in an article on Eat This 7 very nutrient-dense foods that must be included in the menu of the first meal of the day to be productive until the evening.
oat flakes
If you want a bowl of cereal, you better opt for oatmeal. Oats are a good source of soluble fiber. It is thus satiating and would help to reduce cholesterol.
“Prepare rolled oats the night before for a quick morning meal, add a big scoop to your smoothie, or enjoy warm with milk and berries in the morning for filling breakfast options”experts advise.
Eggs
Omelet, fried, scrambled… incorporating eggs into your breakfast is one way to have a heartier meal that helps maintain stable energy levels.
A study conducted in 2020 shows that people who ate eggs in the morning were less hungry during the day than those who took bran cereal. “Plus, eggs contain lutein, an antioxidant that supports eye health. Increased satiety, antioxidant properties and versatility are just a few of the reasons to enjoy eggs for breakfast”explain the two dieticians.
Berries
Blackberries, raspberries, blueberries, cranberries, cranberries… Berries help you fill up on antioxidants in the morning. They are also rich in vitamins and minerals. A cup of these fruits averages less than 100 calories for regarding 4-8g of fiber, depending on the variety. This represents a relatively low calorie intake for a high satiety value. These elements lead them to be often presented as “superfoods”.
“Most importantly, berries contain a variety of phytonutrients that help with several health issues. Anthocyanins are phytonutrients, found in berries, believed to protect the brain from mental decline, reduce body inflammation, and possess anti-cancer properties”write the specialists.
Greek yogurt
Greek yogurt is easy to add to breakfast. Its advantage over the traditional product? Its protein content is higher. It is therefore more satisfying. “In addition to vitamins and minerals, Greek yogurt also contains probiotics, which are healthy bacteria that live in your gut and support digestive health. Research suggests that probiotics may also improve mental function”explain dieticians Melissa Rifkin and Kelsey Hampton.
hemp seeds
Hemp seeds are loaded with nutrients, including essential omega-3 fatty acids. These are known to benefit mental health through antidepressant and anti-anxiety effects. The anti-inflammatory properties of these products would also help reduce mental decline. “Simply sprinkle hemp seeds on your rolled oats, add them to your smoothie or enjoy a spoonful for a quick nutritious boost to your meal”propose the experts.
the lawyer
Avocado toast has become hugely popular over the past few years among brunch-lovers…and for good reason. This fruit contains healthy fats and proteins, which might boost breakfast satiety. This ingredient is also a good source of potassium.
“Potassium helps maintain fluid balance in the body and can help lower blood pressure, among other functions. Add a little avocado to your smoothie or spread it on toast for easy incorporation into your breakfast. -breakfast”write the nutrition specialists.
peanut butter
Many believe that it is a very sweet product that is not recommended. But peanut butter as well as nut or almond butter are good for your health if you pay attention to the labels and choose a product rich in dried fruits.
“Whether it’s peanut, almond, or cashew butter, nut butters are a great superfood to include for breakfast because they’re so packed with nutrients and healthy fats. Plus, they can increase satiety and nutrient load at breakfast.“, explain the two nutritionists.
