4 composants d’un petit déjeuner équilibré

Déjeuner signifie «briser le jeûne » de la nuit.

On dit qu’il est « petit » tout simplement parce qu’il doit-être moins copieux que le déjeuner, mais il est tout aussi essentiel, alors lisez-bien ce qui suit ;)

Vous l’avez sûrement déjà entendu cette petite phrase « le petit déjeuner c’est le repas le plus important de la journée! ». En effet, le premier repas du jour est indispensable à l’équilibre alimentaire, car il reconstitue les réserves de l’organisme pour affronter comme il se doit la journée à venir. Malheureusement, beaucoup ignorent et zappent ce moment clé (manque de temps, mauvaises habitudes alimentaires, etc.). Aussi, sachez que de récentes études ont démontré que sauter le petit déjeuner entraîne plus de grignotages et favorise l’obésité. Logique, quand le ventre crie famine il est difficile de lutter contre. Il faut donc que ce repas couvre en moyenne 25% de l’apport énergétique total de la journée!

Alors voici quelques infos essentielles afin que vous repreniez le dessus sur une bonne alimentation et qui commence juste après le réveil.

1) Une boisson, pour hydrater

Boire le matin permet de nettoyer l’organisme qui en a besoin après la nuit. Saviez-vous que le corps humain chez un adulte est composé de 65% d’eau (environ 75% pour les bébés)? Il est donc essentiel de bien s’hydrater toute la journée, et spécialement au réveil, lorsqu’on vient de priver son corps de tout liquide durant la nuit. On peut attaquer par un verre d’eau fraîche au lever (avec quelques gouttes de jus de citron) et continuer avec un café ou un thé. Évitez de rajouter du sucre et buvez vos boissons « nature ».

Alors, on pense à boire les boissons suivantes :

  • Thé
  • Café
  • Verre d’eau (citronnée ou non)
  • Tisane

2) Un fruit pour les vitamines

Les fruits sont une source importante de vitamines et d’antioxydants. Il est donc recommandé de manger des fruits tous les jours en variant suivant les saisons. Cela vous évitera de consommer des fruits qui ont traversé toute la planète, bourrés de conservateurs et sans goût ! Pour le petit déjeuner, consommez les fruits de préférence entiers, plutôt que sous forme de jus ou de compote. À leur état d’origine, ils contiennent davantage de fibres et moins de sucre, donc ils rassasient davantage. Bref, que du bon!

Idées de fruits de saison à consommer

  • Les agrumes l’hiver (orange, clémentine, etc.)
  • Les fruits rouges l’été (framboises, fraises, mûres, etc.)
  • Banane (en tout temps)
  • Les fruits d’automne (pomme, poire, etc.)

Vous avez l’embarras du choix! Alors dénichez un maraîcher/fruitier avec de bons produits et faites-vous du bien!

3) Un produit laitier, pour le calcium et les protéines

Les produits laitiers sont essentiels pour le maintien de notre équilibre alimentaire, et surtout concernant notre apport en calcium et protéines. Si vous avez une intolérance ou bien y êtes allergique, vous pouvez remplacer les produits laitiers par une autre source de protéines comme une tranche de jambon, un œuf, du lait de soja, etc. Sachez que les enfants et les adolescents, en pleine croissance, ont des besoins en calcium plus importants. Les femmes enceintes et les seniors, dont l’ossature est plus fragile, ne sont pas en reste non plus. Ces catégories de personnes ne doivent surtout pas négliger ce type d’aliments, et pour eux, deux laitages ne sont pas de trop. On peut ainsi allier un yaourt avec une tartine de fromage frais et pour les enfants, un chocolat chaud constitue un excellent choix. On opte donc pour les produits suivants : • Lait (idéalement demi-écrémé) • Yaourt • Fromage blanc • Tranche de fromage • Lait de soja

4) Une céréale, source de sucres lents

Les céréales apportent de l’amidon et des glucides à votre corps, ce qui lui permet de lutter efficacement contre les coups de fatigue et les fringales du matin.

Attention, évitez cependant les céréales raffinées pour enfants souvent très et trop sucrées (lisez-bien les ingrédients, les premiers composants doivent être en majorité des céréales et non du sucre et des graisses, comme c’est souvent le cas). Dans le cas du pain (complet), vous pouvez rajouter un peu de matières grasses (beurre, margarine), accompagné de sucres simples (miel ou confiture). Évitez les viennoiseries qui contiennent peu de sucres lents et beaucoup de sucres rapides. Fringale assurée en milieu de matinée!!

Un exemple de produits bourrés de bons sucres lents :

  • Pain complet
  • Céréales non raffinées (muesli, flocons d’avoine, etc.)
  • Biscottes eu blé complet

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