From the elderly to children, it's common for people to skip breakfast or just grab something quick. Data from the 2010-2012 China National Nutrition and Health Surveillance shows that 12.2% of the 12-17 age group cannot guarantee eating breakfast every day, the highest proportion among all age groups.
If even adolescents in their key growth period can't ensure a daily breakfast intake, people's misconceptions about breakfast are also五花八门 (diverse and varied). On December 17, the "2016 Amway Nutrilite Nutrition China Tour" arrived in Guangzhou. Nutrition experts pointed out that current rumors, such as "skipping breakfast can help with weight loss," have caused confusion in the public's understanding of nutrition. Breakfast should not only be eaten daily, but also eaten well and correctly.
Relying on skipping breakfast to lose weight? It might lead to more weight gain.
Many people believe that being overweight or obese is due to excess nutrition, so eating less ensures the body gets enough nutrients. Many women also reduce their three meals a day to two, and only eat half a portion per meal to maintain their figure. Due to a lack of time in the morning, breakfast is often the first to be sacrificed.
However, Ding Gangqiang, Director of the National Institute for Nutrition and Health of the Chinese Center for Disease Control and Prevention, pointed out that overweight and obese individuals often have an excess of nutrients like fat and protein, while lacking vitamins and dietary fiber. This is a "nutritional imbalance." Without correcting this imbalanced nutritional structure, skipping breakfast will not achieve the goal of weight loss or slimming down.
"As the most important meal of the day, breakfast cannot be 'sacrificed' and must be taken seriously," Ding Gangqiang noted. Many office workers skip breakfast long-term due to a tight morning schedule, a practice that not only reduces work efficiency but, more importantly, causes great harm to the body.
Research has found that long-term skipping of breakfast increases the risk of obesity, hyperlipidemia, and diabetes, and can lead to chronic issues like stomach diseases and gallstones. It can also affect cognitive abilities, academic performance, and mental work capacity, and may accelerate aging. Unfortunately, survey data shows that 12.2% of the 12-17 age group cannot guarantee eating breakfast every day, followed by the 18-44 age group.
Shocking! 80% of Residents' Breakfasts Are Substandard
Although the public is paying increasing attention to breakfast and might have some soy milk, steamed buns, or noodles, most people's breakfasts are still "substandard." Surveys show that over 80% of China's residents have nutritionally inadequate breakfasts (breakfasts containing only two or fewer food groups). In terms of nutritional quality, children aged 6-12 are in a critical period of growth and development, yet only 17.8% of them have nutritionally sufficient or relatively sufficient breakfasts, the lowest proportion. The highest proportion is seen in the 60 and above age group, at 19.9%.
What constitutes a qualified breakfast?
Experts state that a nutritious breakfast should meet five conditions: it should include starchy foods, high-quality protein-rich foods, fruits and vegetables rich in dietary fiber and vitamin C, nuts, and a healthy cooking method.
Liu Ailing, Director of the Nutrition and Health Education Office at the National Institute for Nutrition and Health of the Chinese Center for Disease Control and Prevention, pointed out that the energy and various nutrients supplied by breakfast should account for at least 30% of the day's total, and should include the following four elements.
① Carbohydrates such as bread and rice porridge;
② Animal-based foods such as meat and eggs;
③ Milk and soy products;
④ Fresh vegetables and fruits.
"If a breakfast includes all four of the above, it is a nutritionally rich breakfast. With three, it is relatively sufficient. With two or fewer, it is nutritionally insufficient," Liu Ailing reminded. A common breakfast combination for urban residents is "grains/starches + animal products," such as eggs with bread, but it often lacks dairy/soy products and fruits/vegetables. These two categories not only provide nutrients but are also rich in plant compounds and dietary fiber, which should not be overlooked.
Five Nutritious Breakfast Combinations Recommended by Nutrition Experts
Tomato and Egg Noodles + Yogurt, includes all four categories, simple and convenient;
Cornmeal Flower Rolls + Xiaobaicai Shrimp and Tofu Soup, includes all four categories, a mix of coarse and fine grains, and dry and wet dishes;
Whole Wheat Bread + Boiled Egg + Fruit Salad + Milk, includes all four categories, has whole grains, simple and quick;
Seaweed Wontons + Boiled Egg + Fruit Yogurt, includes all four categories, includes seaweed;
Eight-Treasure Porridge + Steamed Egg + Carrot and Celery with Bean Curd, includes all four categories, a variety of staple foods, vegetables, nuts, or shrimp can be added to the steamed egg.
In addition, nutrition experts remind that a healthy lifestyle requires a balance of "eating and moving." It's important to maintain daily activities, accumulating 150 minutes of exercise per day, ideally walking 6,000 steps daily. This is crucial not only for maintaining a healthy weight but also for overall health.