Morning in a hurry or morning sorrow, in any case, the first to drink is the breakfast. Yet, it has more than just nutrients to bring us. It is also an unsuspected source of well-being, especially if it is shared. Discover how to make breakfast a privileged moment with a high content of pleasure.
The key foods of the wellness breakfast
Notice to those who get up hungry, you are in the right tempo. Nutritionists are unanimous on the question: the breakfast should cover 25% of the daily needs, approximately 300 kcal for a child and 500 kcal for an adult. The recommendations of the National Health Nutrition Program provide a varied menu consisting of:
- a drink to rehydrate the body after prolonged fasting (glass of water, tea or coffee without sugar).
- a cereal product, a long-term energy supplier. Priority to whole grains.
- a fruit, to fill up with vitamins and fiber. Fresh, chewable or squeezed, or fruit juice without added sugar.
- a dairy product, essential for its protein and calcium content, to choose between milk, yoghurt, cottage cheese, cheese ...
That the salty beaks are reassuring. Ham, but also eggs - rich in vitamins, minerals and iodine with beneficial effects for the brain - are perfect for a balanced breakfast.
And to spend a day on top, add to the menu some ingredients "good mood" which is proven today that they play on our morale. Among them, buckwheat - which is no longer reserved for cakes but is becoming more and more an alternative to traditional wheat in cooking - but also walnuts, high in omega-3 and vitamin E, the chocolate and ... the banana. "The good mood goes well with this fruit truffled with tryptophanes, the amino acid on which rests a good part of our joy of living since it is the precursor (the manufacturer) of neuromediators such as serotonin which orchestrate our emotional balance, bypassing anxieties, stress and blues ... "summarize in their book These Foods that Make Happy , Bernard Fontanille and Marie-Laurence Grézaud.
So fruity, sweet, salty ... Follow your desires!
A pleasure meal to share
If the contents of the bowl matter, the conditions in which it is swallowed are just as essential. "Eating well is not just about nutrition," recalls Claude Fischler, sociologist. Man, by nature, does not eat alone; he distributes the food and organizes the meal with his peers. This is called commensality. However, the individualization of our lifestyles and the particular diets (diets, intolerances ...) tend to turn the tide.As a result, we eat more and more often alone. Too bad because "in the French speech, the pleasure is a perfectly legitimate notion if it is shared". Better: conviviality is inseparable from the pleasure of the table, and this pleasure thus shared becomes "the friend of our diet by promoting the natural regulation of excesses and eating disorders". Share your breakfast with those we love, a first step towards healthy eating and individual well-being.
Give yourself time
Obviously, a shared breakfast requires a minimum of time. A CREDOC study shows that nearly 30% of students arrive at school hungry. For almost 50% of them, lack of time is invoked to justify this morning fast. What if we set our alarm clock earlier? Only 15 minutes are enough to sit happily as a couple or family. A key, "a moment of maximum communication" with his family, "sociability, interaction and empathy, leading to the pleasure of eating," says Claude Fischler. So, set a generous table, take the time to stage this first meal to awaken the appetites and create a ritual conducive to the exchange.