Ideal Breakfast: Salty, Sweet, How To Balance It?

 "You have to eat like a king in the morning, like a prince at noon and like a pauper in the evening" is a saying full of common sense.

Advice and ideas for balanced, salty, quick breakfasts, for athletes...

What is the breakfast for?

Breakfast is essential to supply the body with energy after a night of fasting. Because contrary to what one might think, our body continues to burn calories during the night in order to ensure its vital functions (breathing, digestion, heartbeat, etc.). The average nocturnal expenditure is thus estimated at 60 calories per hour of sleep, which is far from negligible. It is therefore essential to provide energy to our body in the morning. In addition, breakfast plays an important role in regulating food intake and controlling appetite during the day.

What to eat for breakfast?

 A breakfast should ideally provide: 

• A drink to rehydrate the body and gently revive the digestive system (water, tea, coffee, fruit juice, etc.)
•  A cereal product (bread, cereals, rusks, etc.) rich in starch, which will make it possible to satiate for a long time. 
• A dairy product (milk, yoghurt, fromage blanc, cheese, calcium-enriched vegetable milks, etc.) for calcium and protein intake. a fruit or pressed fruit juice for fiber, vitamins and minerals. possibly a small portion of protein (egg, ham)

Healthy breakfast menu 

For example, take tea or coffee accompanied by a bowl of muesli with a dairy product (yogurt, fromage blanc) and fresh fruit cut into pieces, for example, constitutes a balanced breakfast. The quantity of muesli will have to be adapted according to each person's profile (age, sex, caloric expenditure, etc.) Menu of a balanced 

savory breakfast For fans of the English breakfast:

 

bet on a slice of wholemeal or cereal bread (richer in fiber and minerals and more satiating than white bread) with 20 g of cream cheese to spread and a slice of smoked salmon, a squeezed orange.

Menu of a balanced savory breakfast For fans of the English breakfast:

 bet on a slice of wholemeal or cereal bread (richer in fiber and minerals and more satiating than white bread) with 20 g of cream cheese to spread and a slice of smoked salmon, a squeezed orange.

Menu of a balanced savory breakfast For fans of the English breakfast: 

bet on a slice of wholemeal or cereal bread (richer in fiber and minerals and more satiating than white bread) with 20 g of cream cheese to spread and a slice of smoked salmon, a squeezed orange.

Quick balanced breakfast menu

 Many people do not eat breakfast due to lack of time. However, it is better to eat a quick snack in the morning than to skip this essential meal. Those in a hurry can, for example, carry a few snacks in their handbag on the way or in the middle of the morning.

• a small brioche, a milk bread or a low-sweetened cereal bar and a pouch of unsweetened compote to eat on your journey, and drink a milky drink in the morning (yoghurt drink or café au lait). 

or a handful of oleaginous fruits (almonds, hazelnuts, walnuts…) and another of dried fruits (apricots, prunes…).

Menu of a balanced breakfast for athletes

 Athletes need energy to cope with caloric expenditure related to their physical activity. This energy must be, on the one hand quickly available with fast-absorbing sugars (jam, honey, dried fruits, etc.), but also accessible over a prolonged period with slow-absorbing sugars (wholemeal bread, whole grains, porridge, etc.). . It must also provide protein to maintain muscle mass (ham, egg, etc.) while being digestible and therefore not too fatty.

• Spreads of butter and jam with scrambled eggs, a bowl of cottage cheese and homemade compote, freshly squeezed juice.

• A bowl of muesli with the addition of dried fruits (raisins, dates) and oilseeds (hazelnuts, almonds, etc.), fromage blanc, with a boiled egg 

Menu of a balanced breakfast when you want to lose weight

“When you want to lose weight, it is better to bet on carbohydrates with a low glycemic index as well as on lean proteins at breakfast and to limit fast sugars” explains Lise Lafaurie, dietician in Paris. "The blood sugar level must remain as stable as possible so as not to cause insulin peaks, brakes on weight loss". We therefore carefully avoid sugary cereals, biscuits, pastries, chocolate spread and jam and we prefer wholemeal bread, unsweetened cereals, a little butter, fresh cheese and unsweetened dairy products.

• Spreads of butter and jam with scrambled eggs, a bowl of cottage cheese and homemade compote, freshly squeezed juice.

• A bowl of muesli with the addition of dried fruits (raisins, dates) and oilseeds (hazelnuts, almonds, etc.), fromage blanc, with a boiled egg and fresh fruit juice.