Survey data shows that for most adults, less than 2% of their daily energy and nutrients come from breakfast, about 30% from lunch, and nearly 70% from dinner and late-night snacks. Nutrition experts remind everyone that skipping breakfast or not eating on a regular basis for a long time can easily induce gastrointestinal diseases and calculi, and can also cause obesity. Skipping breakfast leads to a lack of energy.
Breakfast should be good, lunch should be filling, and dinner should be light. The saying abroad is: "Eat breakfast like a king, lunch like a gentleman, and dinner like a pauper." Nutritionists recommend that breakfast should account for about 30% of the total daily energy, lunch about 40%, and dinner about 30%. In the energy source ratio for breakfast, carbohydrates should provide 55-65% of the total energy, fat 20-30%, and protein 11-15%.
In the morning, the gastrointestinal tract has almost no food, and the nutrients necessary to maintain the body's normal metabolism are extremely scarce. If energy is not replenished in a timely and comprehensive manner, you will find it difficult to concentrate and your thinking will be dull in the morning, leading to low work efficiency. When lunchtime arrives with a rumbling stomach, people tend to consume more energy. If you eat too much, you will feel drowsy at noon, which also affects weight loss. A variety of breakfast options is best.
A nutritious breakfast should include carbohydrates like bread and rice porridge, animal foods like meat, eggs, and milk, as well as soy milk, fresh vegetables, and fruits. Because modern diets are too refined, you can choose whole wheat bread with visible barley grains to get more dietary fiber. Eating bread or biscuits and then drinking milk or soy milk helps with calcium absorption. "An apple in the morning is gold, at noon is silver, and in the evening is copper." Experts believe that eating fruit in the morning is the best way to supplement vitamins.
Vegetables don't need to be many, but they should not be omitted. If you don't have time to prepare vegetables in the morning, you can prepare them the night before, wrap them in plastic wrap, and store them in the refrigerator to eat the next day. For example, blanch celery in boiling water and add a little salt when eating. Experts remind that pickled mustard can only be used for seasoning and has little nutritional value. It is too high in salt and should not be eaten frequently. Healthy people can eat two boiled eggs a day without causing abnormal cholesterol levels.
Breakfast should supplement vitamins. Experts point out that some people do eat breakfast, but it is often quantity without quality. They feel full, but this is just a physiological illusion; they are actually in a state of nutritional hunger or imbalance. For example, breakfasts high in sugar and grease can fail to boost energy and instead make people drowsy. Others just grab whatever they can, eating unhygienic or even pathogenic and carcinogenic breakfasts, such as stinky tofu soaked in chemical agents, fried foods, and soy milk sweetened with saccharin.
The breakfast of office workers should meet at least half of their daily vitamin and folate needs, especially vitamin C and iron. Today, most women do not get enough iron and folate from their food. Meat, liver, kelp, wood ear mushrooms, spinach, and rape can meet the daily iron requirement of 20 mg for adults under 50. Vitamin B can be obtained from lean meat, fish, liver, whole wheat bread, potatoes, and peanuts.