Les 5 règles d’un petit déjeuner équilibré - Epycure

NUTRITION The 5 rules of a balanced breakfast


2min reading time

Many of you ask us: what are the secrets of a feel good breakfast? Breakfast is a real time that you must allow yourself to stock up on good nutrients and positive intentions. Our team of nutrition experts helps you put together your ideal breakfast.

1. Don't force yourself

The goal of breakfast is to give you energy to last all morning until lunch and avoid mid-morning cravings. Some people may be a little nauseous in the morning because the liver is slowly getting going. In this case, it is entirely possible to shift your breakfast time and if you are working to compensate with a snack a little later in the morning.

2. Hydrate

It is recommended to start your day with a large glass of water.

You can also accompany your breakfast with an energy drink (green tea, matcha tea, ginger or guarana drinks).

Vegetable juice from an extractor can also be interesting because in addition to hydrating you, it provides you with an unprecedented wealth of vitamins and minerals .

As for coffee, prefer organic, short coffee and avoid mixing it with milk (at best with vegetable milk otherwise it risks being very difficult to digest) and sugar.

3. Take the time

This moment belongs to you, so take the time, a breakfast taken on the go will be poorly digested and poorly assimilated.

Like any meal, it must be resumed in a caring environment, while being relaxed , otherwise your digestion risks being impacted.

You can practice a few full breaths, a cardiac coherence or visualization exercise this can help to relax you and promote better digestion afterwards.

4. Things to avoid

Breakfast is usually too sweet, the ideal breakfast should be salty.

Going for cornflakes, pastries, baguettes, rusks, brioche, butter, jam, Nutella, fruit juices are the main mistakes the French make in the morning.

All these products have a significant glycemic load which, instead of giving you energy , will consume it and risk giving you a nice mid-morning boost.

5. Create your feel good breakfast

Proteins, good essential fatty acids, vitamins and complete carbohydrates.

- Proteins :

Choose organic and good quality ones. They will help synthesize the neurotransmitter of motivation and awakening.

Eggs are a good option: soft-boiled, soft-boiled, scrambled, hard-boiled, quail eggs or omelettes, nitrite-free ham, turkey, and for the more adventurous, small lemony sardines, seafood (shrimp, Oysters).

All sheep's milk, goat's milk and soy products are also a good option, especially if you prefer a sweet breakfast (a good granola in sheep's white cheese is a good alternative).

But also algae (flakes, tartars), mushrooms or legumes (peas, beans, lentils).

- Essential fatty acids :

Both a source of energy , they will also promote the nutrition of your neurons and the membranes of your cells.

It's time to take half an avocado, oilseeds in the form of walnuts, hazelnuts, almonds, cashews, pecans to chew or spread in puree or flax seeds.

- Vitamins :

You have the choice between all fresh fruits, prefer whole fruits for their fibers rather than juice, organic and seasonal.

- Complete or semi-complete carbohydrates :

Oatmeal or buckwheat flakes, a slice of wholemeal or semi-wholemeal sourdough bread or a few slices of flower bread that you can find in organic stores.

For people who wish to limit their gluten intake, breads are available in organic stores made from rice, buckwheat, quinoa or even chestnut flour.

To avoid: gluten-free breads found in supermarkets and full of additives or sugar and puffed corn pancakes.

Discover our balanced breakfast recipes.

Solène Senejko

Ingénieure Alimentation & Santé