Healthy breakfast: 8 essential foods to eat without feeling guilty
What can you eat in the morning when you're watching your streak? Dietitian and nutritionist Elsa Orivel lists favorite foods for a healthy, gourmet breakfast.
Some people skip breakfast because they don't have time to enjoy and savor it. Another reason: They are not hungry and do not feel the need to eat in the morning. When you wake up, they just moisturize. Other individuals cannot skip this meal. They need it to start the day right, restore their strength and replenish their energy. Obviously, it is not necessary to eat breakfast, either in general or to keep the queue. The key is to listen to your body and its desires as well as meet its energy needs.
If you're a fan of breakfast foods, it's best to eat salty food in the morning, according to dietitian and nutritionist Elsa Oriville. "It's best to bet a salty breakfast is packed with protein. This allows you to be full and helps produce serotonin, which is the hormone of happiness," she developed. The English breakfast also helps to avoid snacking associated with cravings. But whether you prefer eating salty or sweet foods, what foods can you eat without feeling guilty in the morning?
What foods do you choose for a healthy breakfast?
According to Elsa Orivel, many foods are interesting for breakfast. Among the foods characteristic of this meal, the dietitian especially recommends the following:
- wholemeal bread
- The sky
- chia seeds
- fresh cheese
- Lawyer
- salmon
- pork
- seasonal fruit
A nutritionist recommends eating fresh seasonal fruits, as they are rich in vitamin C and fiber. For wholemeal bread, "You can spread raw butter on toast because it's rich in vitamin A. As far as quantity, it's recommended to use two small butters, like the ones handed out in hotels, or the equivalent of 20 grams," she identifies.
The dietitian recommends drinking sugary yogurt straight from the Nordic countries, as it is rich in protein compared to other dairy products. In addition, it is more satiating and lower in carbohydrates. Elsa Orivel recommends mixing safflower seeds with seeds and oilseeds, such as cashews.
"For breakfast, you can also have chia pudding," explains the nutritionist. "For that, we mix chia seeds and vegetable milk." In terms of protein, she recommends betting on a slice of pork and fish, such as salmon or mackerel fillet. It is also recommended to eat fresh cheese. We also like avocados, which contain saturated fatty acids.
Healthy breakfast: what do you drink in the morning?
On the drinks side, you can have coffee and tea "but with a little sugar". Elsa Orivel recommends replacing artificial fruit juices with lemon juice diluted in lukewarm water. "This drink is rich in vitamins and helps the liver to filter fat better," she says. You can also drink plant-based milks, such as almond, oatmeal, or rice. "Unlike cow's milk, it does not contain saturated fat and lactose, and therefore is more digestible."
What is a healthy breakfast?
According to a nutritionist, a healthy and balanced breakfast should include:
Seasonal fruits for vitamins: kiwi, orange, apple or banana
Eat dairy or protein: a drunkard or a slice of white pork
A hot rehydrating drink: tea or coffee with little or no sugar
Fiber cereal product: 2 slices of whole wheat bread with raw butter
What is the ideal breakfast to keep the streak?
If you care about your weight or if you're on a diet, Elsa Orivel recommends eating only one fresh, seasonal fruit. "You shouldn't offend them because they are sweet," she adds. You can drink tea in which you put a teaspoon of honey, or coffee without sugar. It is also appropriate to take a bowl of sakira mixed with seeds and nuts.
For the delicious version, the dietitian recommends "avocado toast with salmon." To prepare it, spread a slice of whole wheat bread with frites. Add avocado and smoked salmon slice. "You can season this dish with a teaspoon of linseed oil or hazelnut flavoring," she explains.
What can you eat before exercising? “It is best not to eat a lot for 30 minutes before doing physical activity. But if you are hungry, you prefer to eat an apple with oilseeds. On the other hand, if you exercise two or three hours after your meal, you can eat normally ' Elsa Oriville explains.
Breakfast: What foods should be avoided?
At breakfast, it is advised not to eat certain foods. Among the food products that should be avoided, we find cereals and artificial fruit juices because they are very rich in sugars. "These foods increase the production of insulin, a hormone that allows sugar to be used and stored in the body. This will store fat and make us feel hungry quickly," the dietitian develops. It is also advised not to eat spreadable foods because they contain palm oil and are sweet in taste.
Elsa Oriville recommends eating pastries in moderation. She asserts: "For economic and practical reasons, some pastries are made with palm oil. But when it is stipulated that the pastries should be made of butter, in fact they contain butter." That's why the dietitian recommends eating pain-free chocolate, croissants or raisins once a month.