Autumn resolutions: why
not start with breakfast?

The start of the new term in September is a bit like a second start to the year. Who hasn’t thought, as they head back to the office or school: ‘This time, I’m really going to get stuck in’?

This idea of starting afresh is nothing new. Even back in Babylonian times, people would promise their gods, at the start of each year, to pay off their debts and return borrowed items, so as to start again on a sound footing. The Romans adopted the custom, and it has endured through the centuries. Nowadays, it even crops up twice a year: on 1 January, of course, but also in September, when the end of the summer holidays heralds a fresh start, children return to school, and adults, with their batteries (re)charged, resume their routines with new ambitions.

Eating better: food, between necessity and pleasure

Food is both a necessity and a pleasure. A necessity, because it provides the body with the essential nutrients it needs to function properly. A pleasure, because it is synonymous with sharing and conviviality, and because it delights the eyes as much as it does the taste buds.

Of all the meals in the day, there are two that we tend to neglect, even though they play a vital role: breakfast and the afternoon snack. Let’s take a closer look at these often-overlooked meals, which our New Year’s resolutions might well bring back into fashion 😉

Breakfast: a boost of energy to get the day off to a good start

For some, it’s THE main meal of the day – they can’t imagine leaving the house without it. For others, nothing goes down in the morning: just a coffee, and off they go!

Yet breakfast plays a vital role. It breaks the night-time fast, replenishes your energy and fuels both your muscles and your brain for the physical and mental tasks ahead. A good breakfast means:

• fewer mid-morning energy slumps,
• better concentration,
• fewer cravings — and therefore less snacking.

Essential at any age, it should account for around 25 per cent of your daily calorie intake, or between 400 and 700 calories depending on your age, gender and level of physical activity.

What does a balanced breakfast look like?

• Fresh fruit: for vitamins
• Cereals: bread, crispbread…
• Protein: animal (dairy products, eggs, ham, smoked salmon, etc.) or plant-based (walnuts, hazelnuts, almonds, etc.)
• A hot or cold drink, to rehydrate after the night
• Fats: butter, olive oil, avocado, olives or tapenade — these are what provide the energy!
• And sometimes, a little sugar: jam, honey.

Aim for 10 to 20 g of fat in the morning, no more.

5 breakfast ideas with olive oil

• A gourmet morning bowl: a little fromage blanc, a drizzle of olive oil, a few seasonal berries (raspberries, strawberries, blackberries) or dried berries (goji berries, cranberries), some chopped walnuts or almonds, and a little muesli. A complete and balanced breakfast — find the details on our recipes page!

• Pear cake: delicious, looks lovely, and ideal for weekend family breakfasts.
• Cooked fruit: yes, cooked – it works really well, especially drizzled with a dash of olive oil! And in autumn, quinces are in season – you might as well make the most of them.
• Herb omelette: the ultimate energy-boosting breakfast for a busy day.
• The sports-inspired open sandwich: avocado, salmon and a drizzle of olive oil. Balanced, indulgent, and perfect before or after exercise.

And save this for special occasions: homemade spread — hazelnuts for protein, a bit of chocolate for a treat, and a dash of olive oil for a smooth texture. You simply must give this a go this weekend!