Contrary to popular belief, the cold does not systematically require an increase in calories for everyone.
“The ideal breakfast in very cold weather can be the same as the one we make all year round. We do not necessarily need to adjust these intakes”immediately tempers Claire Trommenschlager. Indeed, the majority of us work indoors, well protected from drafts.
However, winter is also the season of “cocooning” par excellence. If you feel the need to eat hot to warm yourself up right out of bed, here are two perfect options.
Savory or sweet: two recipes for a vitamin-filled morning
For those who like to start the day with a protein note, the dietitian recommends scrambled eggs. “You can add small vegetables, mushrooms for example, or a few baby spinach leaves. You can also add a little cheese to add protein and fat.she suggests.
To accompany this dish, choose a quality bread such as sourdough bread, which digests slowly and is more filling, or a wholemeal bread rich in fiber.
If you prefer something sweet, porridge is the essential winter ally. Made with oatmeal and heated milk, it provides an ideal complex carbohydrate base. To make it truly complete, Claire Trommenschlager advises enriching it. “You can add an egg to enrich it with protein, or also eat cottage cheese or skyr for protein and satiety.“.
The “good fats” reflex and vitamin C
Whatever your choice, don’t forget a few allies to boost your immune system:
- Oilseeds: A drizzle of almond puree, peanut butter or a few whole almonds provide good lipids;
- The fruits: Focus on citrus fruits or kiwi to stock up on vitamin C.”You can add some frozen red fruits.” or a cut kiwi to complete the intake.
Outdoor work: how to adjust your contributions?
If you are one of those who brave the frost all day for their job, this requires more attention. Fighting against the cold requires real energy expenditure.
“Working in the cold has a higher calorie expenditure since our body struggles to keep warm constantly.explains the expert.
In this specific case, it is advisable to increase the proportions while remaining attentive to your body. To do this, the dietitian recommends slightly increasing the quantities consumed. “You can go from two to three eggs in the morning, or add an extra slice of bread“, she says.
It is also possible to plan a snack, a piece of fruit for example, to eat in the morning. “Finally think about the thermos, to keep warm throughout the day. You can take a soup to drink throughout the day. It is an excellent source of fiber and minerals, while being particularly comforting” she concludes.
In summary, the important thing during periods of extreme cold is to respect your satiety signals while favoring foods that support the body in the face of winter aggression.