This is the first, and since childhood, we are told that this is the most important meal of the day . However, we do not always know what to eat at breakfast and we often get hungry late in the morning. How to avoid this unpleasant feeling and hold until lunch? Above all, how to compose a balanced breakfast, tasty and easy to prepare? Ariane Grumbach , dietician-nutritionist, gives us her advice to find the breakfast that suits us.

Focus on satiating foods at breakfast

"Some people have been having the same breakfast for years, more out of habit than pleasure," says Ariane Grumbach. The first question to ask yourself is this: what do you want to eat? Does the breakfast you are taking now still please you? Because for Ariane Grumbach, the right equation is to find a breakfast that combines pleasure, practicality, satiation and global variety.

So, you have to find the right balance between what makes you want and what you have time to prepare. However, there is no rule, some prefer coffee and toast when others eat salty, ham, cheese ... In general, a balanced breakfast contains satiating foods, such as starchy foods (from bread, cereals, a drink), a dairy product, a fruit for the vitamins and the fibers they contain, which will slow the digestion and avoid the small appetites during the morning! The nutritionist warns: "Do not eat beyond your appetite, excesses are never good, no matter what time you make them."

Limit sugars to avoid late morning cravings

If you are having breakfast at a standard time (between 6am and 9am), you should be hungry 4 to 6 hours later. If the feeling of hunger is felt before, review the size or composition of your breakfast. Indeed, if you still have a munchies around 11am, it is probably that your breakfast does not suit you, it is too sweet and so assimilated too quickly. Adjustments are possible.

To find your perfect breakfast, try changing the food category and get rid of your assumptions: do you think salt is not for you? Try it, it may surprise you and better match you. If you are used to a very sweet breakfast, such as a hot chocolate, toast and orange juice, replace the orange juice - digested immediately - with a fruit, of which the fibers will slow down the digestion, explains Ariane Grumbach.

Finally, if you like the moment of relaxation that breakfast gives you at the weekend, that you probably take later and you prepare more copiously, turn it into a brunch , for a better balance.

What to take if I do not have breakfast time?

For those who have never taken the time to eat in the morning, who are always late or not hungry before leaving home, Ariane Grumbach advises to bring something to eat later in the morning. Several solutions have to be tested to find a convenient, satisfying breakfast to take away without being too rich.

As you will inevitably have lunch later, exit the special biscuit packages "Breakfast", too rich. Prefer a fruit, a yogurt, a compote. "For more organized", mix muesli with a dairy product to carry in a small box. Replace sandwiches with a mini-sandwich, which is more practical. Finally, you can also take a piece of homemade cake, provided it is not too sweet. What to salivate your colleagues!

What breakfast if I pay attention to my line?

"Weight gain is linked to excess, regardless of the time of day," recalls Ariane Grumbach. Thus, it is important to eat something nutritious to have fun and spend a pleasant morning, without gorging. Neither deprive oneself The base is to drink, obviously (juice, dairy products, tea ...).

Then take starchy foods, bread, cereals ... Vary the breads, opt for complete breads, cereals, so they are more satiating. Opt also, to choose for a fruit or a dairy. And on sandwiches? "Butter, cheese, ham ... each chooses according to their tastes!"

Finally, if you have the time to prepare it, it is quite possible to settle for a satiating smoothie (banana-based), but will you have the courage to peel and cut your fruit each morning? Test several breakfast options, you will find the one that suits you best and will take you safely to the lunch break.