Winter is a season that demands more resources from our body. “It’s normal to feel more tired and less motivated in the morning, with an irresistible craving for comfort foods.” assures our expert, dietitian Melissa De Guardia.
Cold and lack of light increase the production of melatonin, the sleep hormone. “This has the effect of accentuating the feeling of “slowness” when waking up.” explains the specialist. Not to mention that our immune system is also more stressed.
Faced with this observation, breakfast becomes a real ally. Well chosen, he can “support energy, mood and immunity” she assures. You still need to choose the right foods to “restart metabolism, improve concentration and stabilize energy throughout the morning.
The 4 pillars of an anti-fatigue breakfast, according to the expert
For this essential meal to be truly effective against winter fatigue, Melissa De Guardia is categorical: a good breakfast should always bring together 4 essential elements for a perfect nutritional balance. Here are which:
- Protein sources.
They are crucial for lasting satiety and stable energy. They are found in eggs, cottage cheese, Greek yogurt, seeds or oilseeds. - Good fats. Essential for “nourishing the brain and supporting mood.” Think about avocado, oilseed purees (almonds, hazelnuts), or chia seeds.
- Quality carbohydrates. We must favor those with a low glycemic index to “avoid fatigue” (or reactive hypoglycemia). We will choose oatmeal, wholemeal bread or whole fruit.
- Additional nutrients. A dairy product (yogurt, cottage cheese, milk or enriched alternative) to provide calcium, proteins, and potentially probiotics. A seasonal fruit rich in vitamins and antioxidants to “boost immunity”.
- And, a warming gesture: a hot drink For “wake up the digestive system and gently warm the body.
Breakfast ideas for immediate vitality
You still have no ideas for putting together the ideal breakfast? The dietitian offers recipes that are both comforting and healthy, whether sweet or savory.
- Creamy porridge with cinnamon and roasted apples. “Prepared with milk (vegetable or classic), it is comforting, rich in fiber and slow energy. I add a handful of walnuts or almonds to increase satiety.” ;
- The bowl of Greek yogurt, pear, homemade granola and chi seedshas. A “perfect balance of protein, fiber and crunch“. Greek yogurt is an excellent source of protein and pear improves digestion;
- The “winter energy” smoothie. A banana with milk (or calcium-enriched vegetable milk), oatmeal, almond puree and raw cocoa. “Ideal for mornings when you lack appetite” ;
- Oatmeal pancakes. “We accompany them with natural yogurt or cottage cheese for a more complete protein intake.
On the savory side, the protein option is preferred
To promote optimal satiety, Melissa De Guardia offers savory options.
- Wholemeal avocado and poached egg toast, with dairy. This promises a high protein and satiating plate;
- Spinach and mushroom omelette with fromage blanc.
“Eggs are rich in B vitamins, mushrooms naturally provide a little vitamin D, and cottage cheese enriches the meal with protein” recalls our expert; - Fresh cheese, smoked salmon and lemon toast. A “combo rich in omega-3 ideal in winter“to accompany with a dairy product or a glass of hot milk for a complete breakfast;
- Miso soup with egg, grilled tofu and natural yogurt. An original breakfast, very warming and “rich in natural probiotics.” Dairy completes the nutritional balance.
“In winter, our body needs a little help” concludes Melissa De Guardia. A complete, hot and nutritious breakfast can really transform the energy of the day. “Because taking care of your breakfast is already taking care of yourself, especially during the colder months.”
she concludes.