To each his own balanced breakfast!

To each his own balanced breakfast!

1/The typical balanced breakfast

• To recharge the batteries after an 8-hour fast and satiate until lunch, it must represent 20 to 25% of the daily nutritional intake: 400 to 500 Kcal for an adult of average activity. • Its composition: – a drink preferably without sugar: tea, black coffee, infusion, animal milk or vegetable drink. – a cereal product preferably with a low Glycemic Index: 50 to 60g of bread or wholemeal crackers or even 75g if you are athletic , or 30-40g of muesli without sugar.

– fat: 10 to 15g of butter or oilseed puree such as almonds, hazelnuts or ½ avocado – protein: natural yoghurt or 0% fromage blanc or 1 egg, or 1 slice of white ham or a vegetable dessert soy base.- vitamins: fresh fruit, smoothie or compote without added sugar. Also read: Fats: how to make them healthy allies?

2/If you’re not hungry at 6 or 7 in the morning

• Lighten your dinner, probably too copious. And take a shower before you sit down to give your body time to wake up. will push you to snack on anything and destabilize your other meals. – to take away savory version: 1 thermos of mint tea and 1 small sandwich of wholemeal bread with cheese (a 30g slice of your choice), 1 compote. – to take away sweet version: 1 small bottle of water with an added lemon juice, 2 biscuits such as Petit Beurre, 1 compote to drink without added sugar or 1 fresh fruit. Also read: The benefits of green tea: 5 good truths to infuse

3/If you are always in a hurry for breakfast

• You can rely on one of the take-out versions or prepare your breakfast table the night before and treat yourself to this express but well-balanced meal: – 1 green tea + 30g of sugar-free muesli + 1 plain fromage blanc + 1 handful of red fruits. Also read: These tasty and healthy red fruits

4/If you cannot tolerate gluten or lactose

• Both are not always easy to digest and can have inflammatory effects. Doing without gluten is not harmful, but calcium must be found elsewhere than in conventional dairy products (eg almonds, hazelnuts). In addition to the breakfast below, remember to drink calcium-rich water during the day (Hépar, Courmayeur, etc.). – 1 lemon tea + 30 to 40g of gluten-free cereal flakes (buckwheat, quinoa , oats) + 1 soy-based vegetable dessert + ½ banana + 1 tbsp hazelnuts or crushed almonds.

5/What to have for breakfast if you have diabetes, hypertension, cholesterol

• On the basis of the standard breakfast, the advice is in all cases to force on fiber and limit sugars which raise blood sugar and turn into fat. With some specifics:

– In case of diabetes: No white sugar, no flavored yoghurts or fruit juices in the morning. Limit the quantity of bread to 40-50g maximum by choosing the richest in fibers (wholemeal bread or sourdough) and always invite a whole fresh fruit (orange or kiwis or clementines): fibers lower the Glycemic Index of the whole meal .- In case of high blood pressure: Limit bread to 40-50g (1 baguette = 3g of salt out of the 6 to 8g not to be exceeded) and if you are more salty, opt for low-salt hams, less salty cheeses (goat cheese or gruyère) and unsalted butter. – In case of bad cholesterol (LDL): Forget right away pastries and whole milk dairy products, which are too fatty. Limit the butter to no more than 5g or replace it with an omega-3 enriched margarine.

6/ If you are on a diet

• Prefer a salty breakfast because proteins stall well and preserve muscle mass. In addition, in the morning, foods with a high Glycemic Index (sweet cereals, fruit juices, jam including light, sandwich bread, white bread, etc.) cause a drop in blood sugar in the morning… and cravings. . If you can’t do without sugar, opt for coconut sugar or a dash of acacia honey. And limit the quantities so as not to exceed 300Kcal: – maximum 40g of wholemeal bread or 30g of plain muesli. Maximum 10g of butter (individual wafer). Always a natural yogurt or a 0% cottage cheese or a maximum of 30g of goat cheese. And a fresh fruit.

Read also: Health: 6 alternatives to sugar

Thanks to Marie-Laure André, dietician, author of “The anti-aging plate” (ed. Hachette) and the coaching site www.igbas.com.

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