Published on
Updated
Reading 2 min.
in collaboration with
Vanessa Bedjaï-Haddad (dietitian nutritionist)
Medical validation:
November 21, 2023
Bread-butter-jam toast, fromage blanc, cereals, scrambled eggs… The choice is vast for breakfast. But what does a nutritionist eat? Vanessa Bedjaï-Haddad answers us.
Whether rich or frugal, sweet or savory: breakfast comes in many versions, more or less healthy. If we already know that sugary cereals should be banned, just like industrial orange juice, we can nevertheless wonder what is hidden on a nutritionist’s plate… Our expert’s answer.
A protein breakfast
“As I can only have lunch at 2:00 p.m. on weekdays; I rely on a protein breakfast. I therefore opt for a slice of wholemeal bread or black bread with a little cheese or a slice of turkey/chicken breast. If I have a little time I prepare eggs and in all cases I accompany this toast with a handful of nuts or almonds for the good fats, and a fruit, such as kiwi. Instead of cheese or turkey, I sometimes prefer smoked salmon, also rich in good fats.“, confides Vanessa Bedjaï-Haddad.
And the weekend ?
“I usually prepare eggs with bread or avocado toast. On vacation, I also sometimes have a bowl of cottage cheese with oatmeal, red fruits – for their antioxidant content – and seeds, such as hazelnuts or crushed almonds, for their good fat content. reveals the dietician-nutritionist, before adding “If I don’t have quality bread on hand, such as wholemeal bread, rye bread or black bread, I favor flower bread, rich in nutrients.”
NO to diets, YES to WW!
A balanced breakfast: instructions for use
The expert also recalls the rules for a balanced breakfast:
- Starchy foods should be favored.All those rich in vitamins and minerals, but which also have a low glycemic index, such as black bread.”
- Foods rich in sugar should be forgotten (such as orange juice from concentrate, industrial jam, spread, etc.)These will cause a glycemic peak, causing the famous late morning crash.“.
- Vegetable fats to always include”like peanut butter, almond puree… These good fats allow you to better distribute your energy needs throughout the day, because we often forget it but breakfast will determine what we are going to do. eat at other meals“.
- Finally, good proteins (ham, turkey, eggs, cheese, etc.) must be included in the meal, in the same way.just a fruit, whole and always in season“, concludes the dietitian-nutritionist.