Many of you have been asking us: what are the secrets to a feel-good breakfast? Breakfast is a truly special moment that you should set aside to fill up on good nutrients and positive intentions. Our team of nutrition experts will help you put together your ideal breakfast.
1. Don't force yourself
The purpose of breakfast is to give you the energy you need to last all morning until lunch and avoid mid-morning cravings. Some people may feel a little queasy in the morning because the liver is slowly getting to work. In that case, you can simply have breakfast later, and if you work, make up for it with a snack a little later in the morning.
2. Stay hydrated
It is recommended to start your day with a large glass of water.
You can also have an energizing drink with your breakfast (green tea, matcha tea, or ginger or guarana drinks).
Vegetable juice made with a juicer can also be beneficial because, in addition to hydrating you, it provides an unparalleled wealth of vitamins and minerals.
As for coffee, choose a short, organic coffee and avoid mixing it with milk (plant-based milk is best; otherwise, it may be quite difficult to digest) or sugar.
3. Take your time
This moment belongs to you, so take your time; breakfast eaten on the go will be poorly digested and poorly absorbed.
Like any meal, it should be enjoyed in a caring environment while remaining relaxed; otherwise, your digestion may be affected.
You can practice a few full breaths, a cardiac coherence exercise, or visualization. This can help you relax and promote better digestion afterward.
4. Everything to avoid
Breakfast is generally too sugary; the ideal breakfast should be savory.
Reaching for cornflakes, pastries, baguette, rusks, brioche, butter, jam, Nutella, and fruit juices are the main mistakes made by French people in the morning.
All these products have a high glycemic load which, instead of giving you energy, will consume it and may leave you with a nasty mid-morning slump.
5. Put together your feel-good breakfast
Protein, good essential fatty acids, vitamins and whole carbohydrates.
- Protein :
Choose organic, high-quality options. They will help synthesize the neurotransmitter responsible for motivation and alertness.
Eggs are a good option: soft-boiled, poached, scrambled, hard-boiled, quail eggs, or omelets; ham without nitrites; turkey; and, for the more adventurous, small sardines with lemon or seafood (shrimp, oysters).
All sheep's milk and goat's milk products, as well as soy, are also good options, especially if you prefer a sweet breakfast (a good granola in sheep's milk yogurt is a good alternative).
Also consider seaweed (flakes, tartare), mushrooms, or legumes (peas, beans, lentils).
- Essential fatty acids :
As a source of energy, they also help support the nourishment of your neurons and cell membranes.
This is the perfect time to have half an avocado, nuts such as walnuts, hazelnuts, almonds, cashews, and pecans to eat or spread as a butter, or flax seeds.
- Vitamins :
You can choose from all fresh fruits; choose whole fruits for their fiber rather than juice, and opt for organic, seasonal produce.
- Whole or semi-whole carbohydrates :
Oat or buckwheat flakes, a slice of wholemeal or semi-wholemeal sourdough bread, or a few slices of Pain des Fleurs bread, available at organic stores.
For those who wish to limit their gluten intake, organic stores offer breads made with rice, buckwheat, quinoa, or chestnut flour.
Avoid: gluten-free breads found in supermarkets that are packed with additives or sugar, as well as puffed corn cakes.
Discover our recipes for balanced breakfasts.
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