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What’s the secret of a perfect day ?

A good, healthy breakfast is a good start for a perfect day: breakfasts should not be bypassed !


Breakfast is the first meal of the day, and it’s generally much appreciated for many reasons:

The feeling of starting a day with a nice cup of coffee or tea, recharging personal batteries, or sharing a good moment with family for example.

But on top of that, breakfasts should not be bypassed : not eating enough in the morning causes a decrease of students’ concentration at school and increases the feeling of tiredness during the day (1).

So what do we need to have a complete breakfast?

Food rich in carbohydrates, which covers the energy needed in the morning: bread, cereals, biscuits, jam, honey, chocolate. The satiating effect will last if the carbohydrates are having a low glycemic index (2).

  • A milk product, which contributes to the daily calcium need: milk, yogurt, cheese, or cream cheese.
  • A fruit or fruit juice, which provides vitamins and antioxidants.
  • A hot beverage, like tea, coffee or hot chocolate, just to warm you and make you feel good.
  • A big glass of water which makes you effectively start your daily hydration program
  • Some people like to add something rich in proteins, like ham or eggs.

Here are some examples of delicious and complete breakfasts.

  • A glass of milk, 2 or 3 pancakes slightly covered by syrup maples, a fruit salad, a cup of tea. (USA)
  • Natural yogurt (without sugar), bread with butter and jam, a fruit, coffee and a big glass of water.
  • A bowl of cream cheese with cereals, coffee, a fruit and a big glass of water
  • A slice of ham and cheese, bread, fruit salad, tea and a big glass of water.

This could vary from a country to the other, taking into consideration of habits, preferences and traditions. Quantities vary also according to the age.

Not feeling hungry in the morning?

First of all you need to find out why. Most of the time lack of appetite in the morning is due to a late or heavy meal the night before. At the awakening, the digestion is not finished yet. As a result you cannot be hungry! It’s better to have a light meal at night.

Not having enough time to eat in the morning?

If so, you may start feeling the hunger around 10:00am. To avoid this, reserve 10 minutes each morning to eat well. And if you do not succeed, take a fruit, almonds, some biscuits and a bottle of water with you!

Drinking a glass of water in the morning? A very good reflex!

Drinking a big glass of water upon waking provides a feeling of freshness and well-being.

Furthermore, the body which is composed on average of 60% water, needs around 1.5 liters of water daily (which is 8 glasses per day : one glass = 200 ml) (3).

Better to start drinking water in the morning because you may be too busy to think about drinking enough later on.

In conclusion, a good start in the day is important: eat well, have fun with who you love by sharing this small family meal… and do not forget your water bottle !



1. Simon B. Cooper and coll. Breakfast consumption and cognitive function in adolescent

school children. Physiology & Behaviour ( 6 July 2011) Vol 103, Issue 5, 431 – 435

2. Nilsson A and coll.Effects on cognitive performance of modulating the postprandial blood

glucose profile at breakfast.. Eur J Clin Nutr (2012) Sep; 66(9) :1039-43

3. Jéquier E, Constant F. Water as an essential nutrient: the physiological basis of hydration.

Eur J of Clin Nutr (2010) 64, 115-123

One Response to What’s the secret of a perfect day ?

  1. Water is vital! Maybe it should be cheaper so more people…children and elderly could afford bottles
    While on the go and nurserys and. Nursing homes. Just sayin…thanx

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