If you eat breakfast, this meal is an essential part of your day and can really influence your energy and mood. So make it special by choosing delicious and nutritious options.
Keep this basic principle in mind: opt for natural foods and stay away from ultra-processed products. This is a rule I recommend for all your meals, whether in the morning, at lunchtime or in the evening.
Here are a few tips for a breakfast that’s good for you.
An unsweetened drink to wake you up
Starting the day with an invigorating drink is a great idea. Whether you prefer green tea, pu-erh tea, coffee, a flavoured infusion or simply water, the most important thing is to choose an unsweetened drink.
This will hydrate you and give you the boost you need.
Proteins that keep you full until your next meal
Proteins are your allies in maintaining energy and satiety throughout the morning. Here are some ideas:
- Hard-boiled, soft-boiled or poached eggs: Eggs are versatile and a source of high-quality protein. Ideally, they should be prepared so that the yolk remains runny or creamy.
- Fish: For seafood lovers, 50 g of cold-water oily fish (e.g. herring, mackerel, sardines, salmon, tuna) provide protein and omega-3 fatty acids to nourish your brain.
- Slices of artisanal cured ham: If you prefer an alternative to fish or eggs, opt for artisanal cured ham, preferably organic and nitrite-free.
- Dairy products: If you tolerate it well, 1 unsweetened yoghurt (soya, goat’s, ewe’s) or 30g of farmhouse raw milk cheese (goat’s or ewe’s) can be added to your breakfast. Remember not to overdo the dairy products: max. 3 to 5 times a week, depending on your tolerance.
Fresh, local fruit for a sweet touch
Fruit is rich in vitamins, fibre and antioxidants. Choose fruit in season to make the most of its benefits. Opt for organic and local produce to reduce exposure to pesticides.
Crunchy seeds
Oilseeds (e.g. walnuts, European almonds, hazelnuts) add a crunchy texture and are rich in healthy fats, protein and fibre. You can also sprinkle on 10-15 g of freshly ground linseed, sesame seeds or pumpkin seeds for extra flavour and nutrients.
Cereals (if you are still hungry)
If you’re still feeling a bit peckish, you can add cereals to your breakfast. Opt for 20-30 g of rolled oats, small spelt or a gluten-free option if you are sensitive to gluten.
One or two slices of pure sourdough, organic, wholemeal, small spelt, cereal or gluten-free artisan bread are also valid choices. Avoid industrial gluten-free breads, which often contain additives. Spread them with wholemeal almond or hazelnut purée, or raw-milk butter for a tasty touch.
Conclusion
Breakfast is the best way to ensure your day gets off to a good start. Make it an enjoyable experience by following these tips. Personalise your breakfast to suit your preferences and needs. By making smart choices first thing in the morning, you can lay the foundations for a day full of energy and well-being.
Enjoy your meal!