Among the three meals a day, breakfast is the most fundamental. Enjoying a nutritious and well-balanced breakfast can keep you energetic throughout the day. So, what principles should a reasonable breakfast follow?
1. Drink milk or soy milk every morning to supplement protein and calcium.
Besides providing protein, dairy products are also a major source of calcium. It is less likely to consume dairy products during other meals of the day, so drinking milk as a daily breakfast beverage is much more nutritious than other sugary drinks. If you don't like milk or have lactose absorption issues, you can try drinking more homemade soy milk, which is actually easier for Eastern women to absorb than milk.
2. Breakfast calories should not be too high.
The calorie intake for breakfast varies depending on body type and age, but consuming 400-500 calories is relatively appropriate, accounting for about a quarter of the daily requirement. However, you can try to supplement more carbohydrates.
3. Drink water before breakfast.
After a night's sleep, the body consumes a lot of water and nutrients and is in a state of physiological dehydration upon waking. If you only eat a regular breakfast, it is far from enough to supplement this physiological dehydration. Therefore, don't rush to eat breakfast after waking up; instead, immediately drink 500-800 milliliters of cool water. This can replenish the fluids lost overnight and also cleanse the intestines, but do not drink too much water before breakfast.
4. Breakfast should include at least three major food groups.
There are many combinations of breakfast foods, but don't eat only one nutrient. It should include carbohydrates (such as toast, steamed buns, congee), protein (such as eggs, salmon, tofu, etc.), and breakfast milk. Of course, it would be even more balanced if you could add some vegetables and fruits.
5. Breakfast should be as light as possible.
A breakfast that is too greasy can burden the digestive system and also lead to high blood lipids. If you really can't resist the temptation, having it once a week is acceptable. Breakfast is still more suitable for a light but nutritious diet, with minimal intake of fried foods. Some people like to eat youtiao (fried dough sticks) for breakfast, which is not necessarily a bad thing, but don't eat too much at once and try to consume it only once a week.
6. Breakfast should be varied.
Few people can stand eating the same breakfast every day. In fact, as long as you put a little more thought into it and make different combinations, breakfast can have many variations. Eggs can be boiled, fried, or steamed... Milk can be soaked with cereal, with biscuits, or even mixed with rice wine... This kind of arrangement allows you to consume different foods and nutrients, making it easier to achieve a balanced diet.
Just be sure not to combine incompatible ingredients, as that is not good for your health.
7. Eat breakfast between 7 and 8 AM.
Medical research has proven that 7 to 8 AM is the best time for breakfast, as this is when people's appetite is the strongest. It is best to have a 4-5 hour interval between breakfast and lunch. If breakfast is early, the quantity should be increased accordingly or lunch should be moved up.
Next, we have specially prepared several breakfast recipes that conform to the above principles for you, hoping that you can also enjoy the pleasure and satisfaction of eating breakfast.
A glass of milk, two slices of honey toast, two pieces of fried bacon, and two fried eggs in 5 minutes... Such a breakfast not only provides the protein needed for the day but also sufficient calcium, making it nutritionally complete. Of course, if you want to lose weight, you can replace the bacon with fruit.
In addition, here are a few other options for your reference:
1. A glass of skim milk, one sandwich, one banana, and about 50g of nuts.
2. A bowl of eight-treasure congee made with rice, red beans, peanuts, wolfberries, etc., plus one apple.
3. A bowl of wonton soup and two steamed pork buns.