If the continental breakfast is mostly consumed at home, easy to prepare and very good, it is often too sweet: coffee, tea or hot chocolate, accompanied by toasted bread and topped with jam, honey or chocolate, occasionally associated with pastries, etc.
The sugar intake makes you feel energized, except that if you are talking about rapidly-digested sugars because they cause your blood sugar levels to rise quickly, the effect does not last and will then follow a state of fatigue later in the morning. So, you should focus more on so-called slowly-digested sugars, that is to say those that make your blood sugar level rise more slowly.
However, if you eat a breakfast too rich in carbohydrates, the reaction of your body will not be the same as for your child who has diabetes.
For him, it will be a rapid increase in blood sugar that you will regulate, if he is with you, with a supplement of insulin during the morning or so, and if he must go to school, with a higher morning dose of insulin. It can more easily cause a hypoglycemia before noon with fatigue if the amount of insulin was too important or hyperglycemia if it was too weak.
For you, it’s your pancreas that will work hard in the morning. When the amount of sugar absorbed will be too much, your liver will have to store this excess in the form of fat. The “fatigue stroke” of the morning will make you want to nibble before the next meal or to serve you several coffees! The purpose of the balanced breakfast is to keep you at a steady energy level until lunch time.
Hard to ban the continental breakfast, especially in France, so how to do it?
Here are three tips to help you vary the pleasures of the morning:
Tip # 1: Evaluate the energy you need.
Breakfast is the first meal you consume after a fast of several hours and it will prepare your body for the energy expenditure of your morning.
It will be different if you have planned a sports activity or rather a session of work sitting in front of a computer or two hours of car.
Basic foods are a hot drink (brew, tea, coffee or milk) with little sugar to hydrate the body, a fruit or fruit juice pressed to bring vitamins, fiber, whole meal bread* with a little butter, oatmeal or wholegrain cereals for better digestion and energy intake that will last longer, such as cheese, yoghurt or cottage cheese, egg, ham or meat if you want to add animal protein.
You can also replace oatmeal or cereals with quinoa, a highly digestible, excellent source of fiber, iron and protein.
* Whole grain bread can be substituted for cereal, bran, corn, or country bread, as long as it is not white bread that would raise your blood sugar too quickly.
It is up to you to evaluate according to the program of your morning, the quantities to envisage for each category of food. The point here is that in order to maintain balance you must consider the energy you will spend to quantify what you are going to eat.
Tip # 2: Set up a morning routine.
Breakfast is a family friendly time when possible, but it can also be very much appreciated alone. It represents the start of your day and must find its place in your schedule. Identify your needs and find the perfect time to have your breakfast in peace.
It may be all prepared the day before to be ready to have this meal with the children if you get up together, or if you get up earlier than the kids, breakfast could be taken before to get a moment for yourself before starting your day as a parent. There is no good or bad choice, just the choice that suits you so listen and follow your new routine for several days before changing it if needed.
Tip #3 Vary the pleasures!
Yes, eating must remain a pleasure, it is a very good way to start the day. If eating the same breakfast every morning suits you, it’s great. For me, the ideal is to alternate the options to avoid falling into monotony. If I have chosen to eat oatmeal all week, I will vary the fruits and milk with which I associate them. For example, if I eat oatmeal with vanilla flavored almond milk and mango or red berries, the next day I will take oatmeal with coconut milk and pineapple. Same thing with oatmeal that you can substitute with quinoa or whole grain cereals according to your desires. The flavors are different and the combinations unlimited, let your creativity go!
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See you soon,