As its name suggests, breakfast breaks the overnight fast. This first meal of the day helps meet the energy and nutrient needs the body requires to carry out its daily functions. Here are some tips for preparing a sustaining breakfast and starting the day off on the right foot.
The composition of an ideal breakfast
An ideal breakfast generally consists of three main elements: fruits and/or vegetables, whole-grain foods and protein foods. Finally, breakfast is accompanied by a source of hydration.
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Fruits and vegetables for breakfast
Fruits and vegetables provide vitamins, minerals and fiber. Vitamins and minerals are essential to health and perform many functions in the body. As for fiber, it contributes to satiety and can also help regulate intestinal transit, lower cholesterol and better control blood sugar. In addition, according to the World Health Organization (WHO), consuming at least 400 g of fruits and vegetables per day reduces the risk of noncommunicable diseases, such as cardiovascular diseases and diabetes. (See articles: Tips for lowering your bad cholesterol level and High blood pressure: how to control it and the DASH diet)
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Whole-grain foods for breakfast
Examples of whole-grain foods include whole-grain breads, rolled oats, quinoa, buckwheat, whole-grain flours, etc. Whole-grain foods provide carbohydrates, the preferred source of energy for certain organs, including the brain and muscles during exertion. In addition, unlike refined-grain foods, whole-grain foods provide more fiber, vitamins, and minerals. (See the article: Constipation in adults)
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Protein-rich foods for breakfast
As their name suggests, protein foods, such as dairy and dairy alternatives, tofu, eggs, seeds and nuts, are good sources of protein. They contribute to the feeling of satiety provided by a meal and help sustain it for longer. They also support the body's proper functioning by promoting muscle repair and the production of various enzymes. When it comes to the type of protein, it is recommended to consume plant proteins more often. Plant proteins, like tofu, nuts and legumes, generally provide more fiber and less saturated fat than animal proteins. This can have a beneficial effect on cardiovascular health and on the environment.
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A source of hydration at breakfast
Finally, an ideal breakfast is accompanied by a source of hydration. Like carbohydrates, fats and proteins, water is an essential nutrient for the human body. Indeed, it accounts for about 60% of an adult's body weight and is involved in many bodily functions, such as transporting nutrients, lubricating joints, regulating body temperature and maintaining blood volume. Recommended beverages include water, tea, coffee and herbal tea.
The importance of variety and quality in breakfast foods
As with the other meals of the day, it is important to vary the foods that make up breakfast by alternating between different sources of fruits, vegetables, whole grains and proteins. Food variety is important, as it helps reduce the risk of nutritional deficiencies. By increasing the variety in your diet, you consume a broader range of nutrients. Regarding quality, it is preferable to choose fresh, minimally processed or unprocessed foods. Indeed, highly processed foods (e.g. : breakfast cereals, industrial bakery products, spreadable creams, etc.) are often high in salt, added sugars and saturated fats, harmful to health (See the article: Processed foods and the NOVA classification).
The quantity of food at breakfast
As for the amount, it varies depending on each individual's appetite. For example, people who are less hungry in the morning can have a lighter breakfast and supplement it with a snack later in the morning.
Ultimately, each person is different and has unique needs. There is no universal breakfast that can suit everyone. What's important is finding a way of eating that works for you while supporting your health. If you feel the need, a consultation with a healthcare professional can help you in this process.
References
- « Water and the Electrolytes. » Understanding Nutrition, by Eleanor N. Whitney et al., Nelson Education, 2013, pp. 355–379.
- https://www.who.int/fr/news-room/fact-sheets/detail/healthy-diet
- https://guide-alimentaire.canada.ca/fr/