Among the three daily meals, breakfast is the most fundamental. Enjoying a nutritious and well-balanced breakfast can keep you energized all day. So, what principles should a reasonable breakfast follow?
7 Principles for a Great Breakfast to Keep You Energetic All Day
1. Drink milk or soy milk every morning to supplement protein and calcium.
Besides providing protein, dairy is also a major source of calcium. It's less likely to consume dairy at other meals, so drinking milk for breakfast is much more nutritious than other sugary drinks. If you don't like milk or have lactose intolerance, you can try drinking homemade soy milk, which is actually more easily absorbed by Asian women than milk.
2. Breakfast calories should not be excessive
The calorie intake for breakfast varies depending on body type and age, but consuming 400-500 calories is appropriate, accounting for about a quarter of the daily requirement. You can try to supplement more carbohydrates.
3. Drink water before breakfast
After a night's sleep, the body loses a lot of water and nutrients and is in a state of physiological dehydration upon waking. If you only eat a regular breakfast, it's far from enough to replenish this dehydration. Therefore, don't rush to eat breakfast after waking up; instead, drink 500-800 ml of cool water immediately. This can replenish the lost water and cleanse the intestines, but don't drink too much water right before breakfast.
4. Breakfast should include at least three types of food
There are many combinations for breakfast, but don't eat just one nutrient. It should at least include carbohydrates (like toast, steamed buns, congee), protein (like eggs, salmon, tofu), and breakfast milk. Of course, it would be even more balanced if you add some vegetables and fruit.
5. 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 better suited to a light but nutritious diet, with minimal intake of fried foods. Some people like to eat youtiao (fried dough sticks) for breakfast. It's not necessarily bad, but don't eat too much at once and try to have it only once a week.
6. Breakfast should be varied
Few people can eat the same breakfast every day. In fact, with a little creativity and 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 unhealthy.
7. Eat breakfast between 7 and 8 AM
Medical research shows that eating breakfast between 7 and 8 AM is best because that's when people's appetite is the strongest. It's best 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.
Below, we have specially prepared several breakfast recipes that follow the principles above. We hope 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... This breakfast provides not only the protein needed for the day but also sufficient calcium, making it nutritionally complete. Of course, if you're trying 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, a sandwich, a banana, and about 50g of nuts.
2. A bowl of eight-treasure congee made with rice, red beans, peanuts, and goji berries, plus an apple.
3. A bowl of wontons and two meat buns.