Many people are unclear on how to choose a proper breakfast, with some even opting to skip it entirely. Such eating habits are very detrimental to health. Now, let's teach you how to choose the best breakfast options for yourself!
Breakfasts sold in Guangzhou mostly consist of Heifen (rice noodles), Danmian (egg noodles), soy milk, youtiao (fried dough sticks), radish cake, and pan-fried dumplings. Except for Heifen and Danmian, most of these are high in oil. However, for items like youtiao and pan-fried dumplings where the oil is visible, people tend to be more cautious. But many are often fooled by radish cake, thinking it's "vegetarian" because its surface isn't oily, so it must be lower in calories and fat. However, this is not necessarily the case.
The reason radish cake is so delicious is because a lot of oil is added during its preparation. A single piece of radish cake contains about 100 to 150 calories, of which about 15% comes from fat. Furthermore, soy milk is also a medium-fat food, making this combination's fat content quite high.
The protein quality in soy milk is acceptable, but it is lacking in methionine. Conversely, youtiao, radish cake, and pan-fried dumplings are lacking in lysine but rich in methionine, so they can complement each other. However, the excessive amount of oil leads most nutritionists to give this type of breakfast a low rating.
Recommendation: This type of breakfast is high in calories and fat, so it's best to eat it sparingly. Lunch and dinner on the same day should be as light as possible, avoiding fried, stir-fried, or deep-fried foods. This breakfast is also lacking in vegetables, so you should make up for it in your other two meals.
Bread and Milk Group
Many people often have bread for breakfast with a bottle of milk, sometimes accompanied by coffee. Because it's convenient and hassle-free, many families use this model for their breakfast.
A downside to a breakfast high in sugar is that it causes your blood sugar to spike quickly and then drop, often to a low level. A good breakfast combination should include both carbohydrates and protein, and it's best to eat complex carbohydrates, such as whole wheat bread or oatmeal, to maintain more stable blood sugar levels.
Recommendation: For children over two and adults, you can switch to low-fat or skim milk to reduce the total daily fat intake. Filled breads are high in calories and fat, so don't eat them often. If you have time, add some lettuce, tomato, or cucumber for a more balanced nutritional profile.
Clear Porridge and Side Dishes Group
The clear porridge and side dishes group is mostly made up of the elderly. Compared to other options, this breakfast is not too high in oil. However, nutritionists believe that the pickles and fermented tofu served with congee are low in nutritional value and are too salty, with a high sodium content. Some elderly people or vegetarians who only eat congee with pickles and fermented tofu lack protein, which is not an ideal way to eat.
Recommendation: A bowl of slightly thick congee is only about the same amount as half a bowl of dry rice, so it's recommended to eat 2 to 3 bowls per meal, otherwise you might feel hungry before noon. When eating congee, you can pair it with a poached egg or a portion of lean meat. Vegetarians can choose tofu, dried tofu, or other soy products to get protein. As for fermented tofu and pickles, try to eat them as little as possible. Add a plate of stir-fried greens to make this breakfast more balanced, and the potassium in the vegetables can help the body expel sodium. For students or office workers who buy savory congee from breakfast carts, these porridges often contain little meat and are quite thin, leading to a short gastric emptying time and easy hunger. It's recommended to add an egg or drink a bottle of milk to increase protein intake. Aim for two servings of fruit per day (one serving is about a flat rice bowl's worth), so you can have one serving with breakfast according to your personal habit, but it's not recommended to drink high-calorie fruit juice.
Western Fast Food Group
Many office workers often buy a hamburger combo while waiting for the subway. A reporter once observed at Martyrs' Cemetery Station that almost every white-collar office worker taking the subway from that station had a hamburger in hand.
Many people equate milk tea with milk, which is a mistake. A better choice is to pair it with low-fat milk. As for whether it's good to drink coffee in the morning, most nutritionists don't think it's absolutely necessary to remove it from breakfast, but you should avoid drinking black coffee on an empty stomach as it can easily irritate the stomach.
Recommendation: Ask the vendor not to add salad dressing or to add it sparingly to reduce fat intake. You need to eat 3 servings of vegetables per day (about 250 grams), and since this type of breakfast has little to no vegetables, you should make up for it at lunch and dinner. When having a Western breakfast, it's best not to order a combo; for example, if you have a hamburger, don't also get a hash brown. Choose a small orange juice or milk for your drink, instead of sugary iced black tea or cola. Furthermore, this type of breakfast is high in fat and calories (over 500), so your lunch and dinner for the day should not include fried, stir-fried, or braised foods. Try to choose stir-fried, boiled, or steamed cooking methods instead.