Breakfast is the most important of the three meals a day. As the saying goes, "Eat breakfast like an emperor." After a night's sleep, an empty stomach is not ready to accept any kind of food. A poor breakfast can directly affect your energy and work for the day. So, how should you eat breakfast? What's the healthiest thing to eat first?
Drink water before breakfast
After a night's sleep, the body has lost a significant amount of water and nutrients. Upon waking, you are in a state of physiological dehydration. Eating a regular breakfast alone is not enough to replenish this. Therefore, don't rush to eat breakfast right after waking up. Instead, immediately drink 500-800 ml of cool water. This can replenish the fluids lost overnight and help cleanse the intestines, but avoid drinking too much water right before your meal.
Supplement with fruit at breakfast
If you can add fruit to your breakfast, it will be even better! Fruits are a rich source of vitamins A and C, and also contain B vitamins, fiber, and minerals. They not only stimulate the appetite but also promote intestinal peristalsis and maintain the body's acid-base balance. Eating fruit can be beautifying and make you look radiant and beautiful from the morning. For example, you could choose congee with green vegetables, or a lettuce salad, or add cucumber to a ham sandwich. It would be even better to eat an apple, orange, or half a banana after breakfast.
Breakfast calories should not be excessive
The calorie intake for breakfast varies depending on body type and age. However, consuming 400-500 calories is quite appropriate, accounting for about a quarter of the daily requirement. You can try to supplement more carbohydrates.
Breakfast should focus on whole grains and root vegetables
Whole grains and root vegetables are not only rich in carbohydrates but can also quickly provide the body with the basic energy it needs, much like a car needs gasoline to run. A nutritious breakfast can choose congee, steamed buns, radish cake, toast, oatmeal, or whole-grain cereals as the main course. Alternatively, you can choose coarser whole grains and root vegetables, such as whole wheat bread or multigrain porridge.
Breakfast should include dairy products
Breakfast is a great opportunity to consume dairy. Dairy is a source of high-quality protein and is rich in calcium. Among common foods, no other can match the calcium content of dairy. Using breakfast time to consume dairy, such as a glass of milk, goat's milk, or low-sugar yogurt, are excellent choices. The calcium in dairy is not only related to bone development but also enhances the sensitivity of nerves and muscles to stimulation. In other words, it has a mood-stabilizing effect. Therefore, having a glass of milk or soy milk in the morning, along with a fried egg, are great ways to get quality protein and start your day feeling energetic and full of vitality.
Breakfast should be as light as possible
A greasy breakfast can burden the digestive system and lead to high blood lipids. If you really can't resist the temptation, having it once a week is acceptable. Breakfast is more suitable for a light but nutritionally balanced diet, with minimal intake of fried foods. Some people like to eat youtiao (fried dough sticks) for breakfast, which isn't necessarily bad, but don't eat too much at once and try to limit it to once a week.
Breakfast should not be too oily, too sweet, or too salty
Breakfast is the source of energy for the day. Foods that are too oily, sweet, or salty can easily make you feel drowsy. Therefore, in your choices, you can occasionally swap a shaobing (flattened bread) and youtiao for a steamed bun with an egg, or replace french fries with sweet potato congee. A glass of milk or yogurt is better than a milkshake. Congee is best paired with green vegetables and less pickled cucumber. With less burden on the body, the start of your day will be more vibrant.
Eat breakfast between 7 and 8 AM
Medical research has shown that the best time to eat breakfast is between 7 and 8 AM, as this is when the body's appetite is at its peak. It is ideal to have a 4-5 hour interval between breakfast and lunch. If you eat breakfast earlier, the quantity should be increased accordingly, or lunch should be moved earlier.
Tips: Recommended Breakfast Recipes
1. A glass of milk, two slices of honey toast, two pieces of fried bacon, and two 5-minute fried eggs.
2. A glass of skim milk, one sandwich, one banana, and about 50g of nuts.
3. A bowl of eight-treasure congee made with rice, red beans, peanuts, and goji berries, plus one apple.
4. A bowl of wonton soup and two meat buns.