The breakfast, first meal preferred
Ideally, breakfast should be about 25% of dietary reference intake for the day. Thus, an individual with a daily energy requirement of 2 500 kcal should consume at least 600 in the morning.
It should ideally provide, trusting in his imagination, his tastes and discovering new ideas:
- A drink (tea, coffee, hot chocolate …) to rehydrate the body
- A dairy product (milk, yogurt, cheese …) for calcium and protein. This may be supplemented as needed by a slice of ham, egg or cheese
- A fruit for vitamins and fiber
- A small portion of fat intake for essential fatty acids and vitamins A, D or E
- A cereal product for fuel energy (cereals, wholemeal bread, rice pudding, biscuits …)
- A little jam, honey or jelly for quick energy and pleasure.
But if all of us unashamedly dodge the breakfast as we are all aware of its importance, is that there are “good” reasons.
Some simple measures of good sense and reflection can easily solve the two major and unavoidable “excuses” given:
“I’m not hungry” Often, people with little appetite in the morning, take a hearty dinner too, which sometimes has a highly indigestible (too fat, too heavy …). Just then often better distribute food throughout the day by removing eg snacking while watching TV for that appetite reappear at sunrise. For the recalcitrant, the act of drinking a glass of water or fruit juice to jump out of bed just whets the appetite. We are not obliged to binge, and you can eat very light (tea, fruit or yogurt and a piece of buttered bread) to teach the body to awaken digestion and stimulate appetite gradually .
“I do not have time” is often a matter of organization. Simply predict the eve of the composition “breakfast”, put in refrigerator, grease on its sandwiches in advance, prepare the table, provide “food ready” (or equivalent cornflakes, yoghurt, fruit easily peeled …), or already use a microwave for her milk or coffee, take to bed a quarter of an hour early yesterday to get up early the next day …
Otherwise, eat on the road, transport or during a break in the early morning fruit, biscuits, rich in cereals, dried fruit, a small piece cheese or milk to “drink” :
* “The morning I did not know what to eat” Today, we can really find many ideas to eat and indulge morning supermarket shelves are full of breakfast cereal, bakers offer a great variety bread, fruit will taste kind, juice, applesauce, jelly, fat “spreadable” have become allies of our health through research … As food breakfast is a real meal and it is unimaginable to eat the same thing for lunch or dinner, it is also good to vary the menu in the morning, which may be based, for example, the daily activity or the time at which it rises.
Sample breakfast “relaxing weekend”
- 1 cup of lemon tea (for hydration)
- Pancake or butter (for carbohydrate and vitamin A)
- Fillet of honey (for immediate energy)
- Cottage cheese with cinnamon (for calcium and protein)
- Fresh fruit salad (for vitamins, minerals and fiber)
Sample breakfast “day of competition” (taken at least 3 hours before departure, if race morning):
- Muesli (Jordan’s type) (for carbohydrates, fiber, B vitamins and magnesium)
- 1 cup of semi-skimmed milk (for calcium and vitamin A)
- 2 fresh fruits (for vitamin C and fiber)
- 1 piece of bread with nuts (for carbohydrates and vitamin E)
- 1 slice of ham rind or 1 egg shell (for protein)
- 1 handful of dried fruit or 1 apple jelly (for immediate energy)
- 1 large cup of tea (for hydration and “caffeine”)
Sample breakfast “express”:
- 1 small piece of Swiss cheese (for calcium, vitamin A and protein)
- Rusks (for carbohydrates and the immediate energy)
- 1 juice (for hydration, vitamins and minerals)
- 1 coffee (to “wake up”)