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Breakfast: we limit industrial products
Cereals, pastries… We all have them in our cupboards. Super practical, these
However, these products should be consumed sparingly, as they are often packed with added sugars.
“Eating too many carbohydrates for breakfast can cause blood sugar levels to rise (blood sugar levels,
sugar in the blood), which causes food cravings in the morning and reduces concentration, ”notes Magali Walkowicz, dietician-nutritionist *. In addition, these processed foods contain a lot of additives. And they are generally made from ultra-refined grains that provide few vitamins, minerals or fiber. “We are also wary of claims” Enriched with whole grains “, she warns, because their content is often very low in reality. Another trap to avoid, fruit juices. Because they contain a lot of sugars, even if it is fruit sugar.
Breakfast: protein for energy
Eggs, ham, cheese… We are not really used to putting protein on the menu.
breakfast. And yet, they are very useful at this time of day. Did you know that proteins make you feel full? This limits the risk of snacking during
morning. In addition, they are a source of energy to avoid pump strokes. By offering savory breakfasts to his child, chances are he will enjoy it. If he prefers sweetness, we opt for plain dairy products (yogurts, cottage cheeses, etc.) even if they are less rich in protein than cheese. And when we have time, we prepare pancakes or original pancakes made from legume flour (chickpeas, lentils, etc.). Rich in vegetable proteins, they also provide minerals and vitamins.
What drink for breakfast?
Some water ! We give him a small glass of water as soon as he gets up. It hydrates the body, gently wakes up the digestive system by stimulating the movements of the intestines and eliminating the
waste from internal cleansing that the body operates at night. In addition, drink water
acts positively on intellectual performance. »Magali Walkowicz.
Oilseeds: nutritional benefits for breakfast
Almonds, walnuts, hazelnuts… are well provided with good fats, essential fatty acids, interesting for the cerebral functioning. “In addition, studies show that eating good fat in the morning reduces your cravings for sugar throughout the day,” adds the nutritionist. In general, good fats are on the breakfast menu. For example, organic butter spread on wholemeal bread or a drizzle of olive oil on fresh cheese. But not only. Oilseeds are also rich in protein and minerals such as magnesium, useful in combating fatigue and stress. We spread almond or hazelnut puree, peanut butter, on slices of bread.
For older children, they are offered a handful of almonds or hazelnuts. And you can flavor a natural yogurt with 1 or 2 tablespoons of almond powder and a little cinnamon.
Breakfast: we organize ourselves for the whole week
To avoid morning stress, here are some tips for preparing healthy breakfasts and
greedy. We bake on Sunday evening, a cake and dry cookies, they can be
consumed over several days. There are two to three varieties of oilseeds, two to three varieties of fruit, wholemeal or multi-grain sourdough bread, organic butter, oilseed purees, eggs and one or two varieties of cheese in the cupboards.
What breakfast for children under 3?
At this age, breakfast is mostly made from dairy products. We add flakes to your milk
of infant cereals. Then according to its tastes and its age, small pieces of fresh fruit, spices (cinnamon, vanilla…). He will also appreciate yogurt or cheese.
And, he will also surely want to taste what you have on your plate.
Go for it ! It is a good way to awaken his taste buds and give him good eating habits.
Breakfast cereals: we prepare them at home
He is a fan of industrial cereals !? Normal, they are delicious, with crunchy, melting textures… But you can very well make them yourself. It’s quick and tasty. Magali Walkowicz’s recipe: mix 50 g of cereal flakes (buckwheat, oats, spelled, etc.) with 250 g of oilseeds (almonds, macadamia nuts, etc.) coarsely chopped, 4 tablespoons of coconut oil which supports heat well and a tablespoon of 4 spices or vanilla. Everything is placed on a plate and placed in the oven at 150 ° C. for 35 minutes. Let cool and keep in a closed jar for several days.
* Author of “P’tits Déj and low-sugar snacks”, Thierry Soucar éditions.