5 Breakfast Traps You Might Be Falling For?
I. Bread and Milk Group
Nutritional Trap: Rapid blood sugar spike, easy to feel tired. Whether savory or sweet, bread contains a lot of fat and sugar, and being highly processed, it is not very nutritious. A breakfast with too much sugar can cause blood sugar to rise quickly and then drop just as fast, easily leading to symptoms like fatigue and lethargy.
How to Eat Healthily
1. Eat less filled bread, as it has higher calories and fat content than plain white bread.
2. If you want sweet bread, you might choose whole-wheat toast with a small spoonful of jam, but avoid spreading butter or peanut butter daily to reduce trans fat intake.
3. Two slices of toasted bread with one slice of low-fat cheese, and a bottle of low-fat milk or yogurt, is a more appropriate choice. Adding lettuce, tomato, and cucumber will make the nutrition more balanced.
II. Sesame Cake and Fried Dough Stick Group
Nutritional Trap: Too much fat, easy to gain weight. A sesame cake has about 230-250 calories, with about 25% of its calories from fat. Fried dough sticks are deep-fried at high temperatures, not only high in fat and hard to digest, but also their nutrients are destroyed and carcinogens can be produced.
How to Eat Healthily
1. It's best not to eat this more than once a week, and on that day, lunch and dinner must be as light as possible, avoiding fried, stir-fried, or pan-fried foods.
2. Since breakfast lacks vegetables, you should supplement more in the other two meals. You could choose a sesame cake filled with greens.
3. It is recommended to pair it with unsweetened soy milk, or with only a small amount of sugar, to avoid consuming too much sugar.
III. Porridge and Pickles Group
Nutritional Trap: Lacks protein, high in sodium. While porridge with pickles doesn't have the problem of being high in fat, the pickled vegetables, tofu, etc., served with it are often too salty, with a high sodium content. Processed foods with preservatives can harm the liver and kidneys if eaten often. Furthermore, this combination lacks protein.
How to Eat Healthily
1. Choose porridge made with five grains and cereals, which is more nutritious and filling than plain porridge.
2. When eating porridge, don't just have pickles; pair it with a poached egg or a portion of lean meat to get enough protein. It's best to add a plate of stir-fried greens for a balanced diet, and the potassium in vegetables can help the body expel sodium.
IV. Biscuits and Snacks Group
Nutritional Trap: Lacks moisture and nutrients. Most snacks are dry foods, which are not good for digestion and absorption for the body, which is in a state of semi-dehydration in the morning. Moreover, snacks like biscuits are mainly made from grains. While they can provide energy in a short time, they can also make you feel hungry again quickly. Eating snacks for breakfast can easily lead to malnutrition, a weaker constitution, and make you susceptible to various diseases.
How to Eat Healthily
1. Do not replace breakfast with snacks, especially not too many dry ones.
2. If your breakfast is too dry for the day, you can add a cucumber.
V. Vegetables and Fruits Group
Nutritional Trap: Too low in calories. Eating vegetables and fruits for breakfast may seem "healthy," but breakfast is the source of energy for the whole day and needs staple foods to provide calories. Vegetables and fruits have too few calories, which can easily lead to fatigue and hunger. If you skip staple foods for breakfast long-term, it can cause malnutrition and weaken various bodily functions. Additionally, fruits like bananas and pears should not be eaten on an empty stomach.
How to Eat Healthily
1. Pair them with a sandwich or a slice of toast to increase your body's energy.
2. People with high triglycerides should especially avoid having only fruit for breakfast, as triglycerides are related to fructose, carbohydrates, sweets, and starch. When levels are high, you should reduce your intake of these foods.
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