Eating well in the morning is important, we know that. But what to eat exactly? What foods to favor and what pitfalls to avoid? We take stock with Adelaide d’Abboville, dietitian nutritionist.
Although the idea is controversial by some experts, breakfast is the most important meal of the day. Even more so in winter when our body has to deal with the cold. The most recommended vitamins in this season remain the essentials: C and D. Vitamin C helps fight against fatigue among other interests and vitamin D fixes calcium and phosphorus, and influences our body’s ability to protect it from infection. It can quickly be deficient due to the lack of sun which allows us to fill it up in summer.
Between cold snaps, viruses or lack of light, it’s difficult to keep in optimal shape at the end of winter. Breakfast can provide you with enough to fight against fatigue and strengthen your immune defenses.
Fruit yes, but whole
Depending on taste, you can opt for a savory or sweet breakfast. Provided that it is composed of foods that will allow us to fight against the aggressions of winter. “For those who prefer sweet, prefer fruit. But whole, especially not in juice. The latter are less satiating because they lack fibre. And cause a sudden spike in insulin, which means that two hours later, we end up with a little peck that pushes us to eat again”, advises Adélaïde d’Abboville, dietitian nutritionist in Paris.
And to absorb a good dose, we rush onseasonal fruits. For example citrus fruits (oranges, clementines, grapefruit). It’s a great way to boost our immunity and protect us from viruses. You can also bet on frozen berries. When you mix these with cottage cheese, you fill up with vitamin C. They even contain more than citrus fruits.
Milk, bread, sugar… How to choose?
- Dairy provides a dose of vitamin D. But provided you choose with whole milk and not reduced.
- You can also add bread provided you choose it wholemeal, sourdough, or cereal, but not white.
- A small dose of fresh butter or oilseed puree and you have an ideal breakfast to fight against the cold.
- If you prefer savory, no problem. “You can enjoy slices of bread made with wholemeal flour or sourdough with avocado mixed with lemon if you like it. If you’re hungry, you can add an egg, preferably hard-boiled. The advantage being that when the yolk is not cooked, it is rich in good fats”, says the specialist.
- In both cases, you can add a hot drink but avoiding white sugar which promotes pump strokes. A teaspoon of stevia or agave syrup is best. In any case, whatever version you choose, you will get the nutrients you need for a winter’s day.
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