As its name suggests, breakfast breaks the fast observed during the night. This first meal of the day helps meet the energy and nutrient needs the body requires to perform its daily functions. Here are some tips for preparing a supportive breakfast and starting the day off right.
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 at breakfast
Fruits and vegetables provide vitamins, minerals, and fiber. Vitamins and minerals are essential for health and perform many functions in the body. As for fiber, it contributes to satiety and can also help regulate bowel transit, reduce cholesterol, and better control blood sugar levels. Moreover, according to the World Health Organization (WHO), consuming at least 400 g of fruits and vegetables per day reduces the risk of non-communicable diseases, such as cardiovascular diseases and diabetes. (See articles: Tips to lower your bad cholesterol and Hypertension: how to control it and the DASH diet)
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Whole grain foods at breakfast
Examples of whole grain foods include whole grain breads, oatmeal, quinoa, buckwheat, whole grain flours, etc. Whole grain foods provide carbohydrates, the preferred energy source for certain organs, including the brain and muscles during exertion. Additionally, unlike refined grain foods, whole grain foods provide more fiber, vitamins, and minerals. (See article: Constipation in adults)
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Protein foods at breakfast
As their name suggests, protein foods, such as dairy products and their substitutes, tofu, eggs, seeds, and nuts, are good sources of protein. Proteins contribute to the feeling of fullness provided by a meal and support it over a longer period. They also contribute to the proper functioning of the body by promoting muscle repair and the production of various enzymes. Regarding the type of proteins, 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 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, lipids, and proteins, water is an essential nutrient for the human body. Indeed, it represents about 60% of an adult's body weight and is involved in many bodily functions, such as nutrient transport, joint lubrication, body temperature regulation, and maintaining blood volume. Preferred beverages include water, tea, coffee, and herbal tea.
The importance of variety and quality of foods at breakfast
As with 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. Dietary variety is important because it helps reduce the risk of nutritional deficiencies. By increasing the variety of your diet, you consume a wider range of different nutrients. Regarding quality, it is preferable to choose fresh and minimally processed foods. Indeed, highly processed foods (e.g., breakfast cereals, industrial bakery products, spreads, etc.) are often high in salt, added sugars, and saturated fats, which are harmful to health (See article: Processed foods and the NOVA classification).
The quantity of food at breakfast
Regarding quantity, it varies according to each individual's appetite. For example, people who are less hungry in the morning can have a lighter breakfast and complement it with a snack later in the morning.
Ultimately, each person is different and has unique needs. There is no universal breakfast that suits all individuals. The important thing is to find a way of eating that works for you while promoting your health. If you feel the need, a consultation with a health 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/