How to organize your day around 3 meals ? breakfast, lunch and dinner



Your days are busy? Meals are not always your priority? To stay in shape throughout the day, your diet is an important element not to be neglected. It's not always easy to reconcile your activity, the whole family's travels and your leisure activities with the time allocated to the 3 meals: breakfast, lunch and dinner. Discover our advice on how to reconcile a good diet and an active life.




Breakfast To get your day off to a good start

Meals punctuate your day. Breakfast is a very important part of your diet. After a good night's sleep, your body needs energy to start a long day.

For breakfast, make sure you eat the following foods:
- 1 grain product such as wholemeal or cereal bread, cereals that are not too sweet.
- 1 dairy product such as a glass of milk, yoghurt or cottage cheese.
- 1 whole or squeezed fruit.
- 1 drink that is not too sweet (coffee, tea, water).

Lunch Take time to eat

A sandwich quickly swallowed at the office, no time to have a quiet lunch because you have an errand to run or your children to take to school, etc. Are there many reasons in your daily life why you don't take the time to have a good lunch?

To save time during your lunch break, remember to prepare your meal the day before at the same time as you cook your dinner. Simply adjust the quantities, place the extra portion in an airtight container and store it in the fridge overnight, and you're done!

The time you take to eat is also important. Your brain needs time to receive signals from your stomach that you are eating. It takes about 20 minutes to make us feel that we have eaten enough.



Are you a fan of the "sandwich menu"?

If so, play on the variety by favouring :

·        Wholemeal or cereal bread, rather than white or Viennese bread.
·        Chicken, tuna, eggs, etc. Remember also that deli meats and butter don't mix well from a nutritional point of view, and that cooked ham or bacon are much lower in fat than sausage or pâté.
·        Raw vegetables: green salad, tomatoes, cucumber, etc. That is to say, all forms of raw or even cooked vegetables that will contribute to reaching the goal of at least 5 fruits and vegetables per day. Similarly, with Greek, Turkish or Lebanese meat sandwiches, favour salad accompaniment rather than chips.
·        Use pickles or mustard instead of mayonnaise, butter or fatty sauces for flavour.

Avoid alcoholic beverages or soda as a side drink and preferably drink water. And for dessert, opt for a fruit or compote rather than a pastry or pastry. If necessary, bring them from home.

 Dinner Alone, for two or with the family?

Whether you are alone, with family or friends, a good dinner can be composed as follows:

·        1 portion of vegetables (80 to 100 g): raw vegetables and/or side dish.
·        1 portion of poultry, meat, fish or eggs
·        Starchy foods: pasta, bread, rice, semolina, potatoes, bulghur. It is recommended to consume wholegrain starchy foods when they are based on cereals (wholegrain bread, wholegrain rice, wholegrain pasta), which are much richer in fibre than refined products.
·        1 portion of dairy product: cheese (30 g), a yoghurt, a cottage cheese.
·        1 piece of fruit for dessert: in quarters, in compote.
·        1 sweet dessert from time to time: a slice of "home-made" pie, fruit cake, etc.
·        Unlimited water: it is the essential drink at the table!

Dinner also allows you to rebalance your nutritional intake for the day by giving priority to

·        Vegetables and fruits in all their forms.
·        Dairy products if you did not eat any at breakfast.
·        Fish, to be eaten twice a week.



3 meals a day: tips for the breakfast refractory.

If you are one of those people who are not hungry when they jump out of bed, no worries: think about preparing a snack that will help you make it through lunch. Making a homemade cereal bar is very easy! Just mix muesli-type cereals, with compote, dried fruit cut into small pieces and a little honey. Spread on a baking sheet and bake for 30 minutes. Cut bars with a large knife. You can keep them for a week in an airtight box. If you prefer to keep it simple, consider unsalted nuts, which are a good option for quenching a small hunger.

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