What should white-collar workers eat for breakfast
The importance of breakfast for our health is probably known to everyone, but are you still often so busy that you forget to eat breakfast? Or do you simply skip breakfast because you want to sleep in? In fact, breakfast should account for 30% of the day's energy supply, but do you know how much Chinese white-collar workers are still lacking? Unfortunately, according to surveys, our average breakfast only accounts for 2% of the day's total energy. So, how can we eat a nutritious and healthy breakfast?
Every country has its own food culture, and breakfast in different countries also has its own characteristics. Today, we will take a look at the healthy breakfasts in countries like the United Kingdom, the United States, and Japan. Let's see what the most healthy and nutritious breakfast is in the minds of people around the world!
The UK's Breakfast Revolution
The traditional English breakfast has long been a source of pride for the British. Milk, black tea, juice, buttered bread, fried potatoes, fried eggs, fried bacon, sausages, and grilled tomatoes—these delicious items are not for you to choose a few from, but all must appear on the plate to be considered a complete English breakfast! No wonder many people say that without a good appetite, it's really hard to bear the deliciousness of a British morning. However, with the popularization of health concepts, the British breakfast has undergone a revolutionary change. Traditional fried foods are increasingly being neglected. Most people choose a simple and healthy breakfast of cereal with milk on weekdays, only returning to tradition on weekends to enjoy a rich fried breakfast with their families.
Canada: Must Add Fruit
Breakfast in Canada is actually very simple. The most common choice is bread, a donut, and a hot drink, and that's it. However, this dietary structure has recently been criticized by Canadian nutrition experts: how can there be no dietary fiber at all! Therefore, Canadian bakeries now place a wicker basket next to the cash register when selling breakfast, filled with easily accessible fruits like apples, citrus fruits, and peaches (the reason for not selling fresh juice is that some dietary fiber from the fruit may be lost during the juicing process). They hope that everyone who comes for breakfast will pay more attention to a balanced intake of nutrients, especially for this most important meal of the day.
USA: Organic Breakfast
New Yorkers are once again at the forefront of the world. They are no longer satisfied with breakfast being just "nutritionally balanced, delicious, and hot"; "organic breakfast" has become their new favorite that they talk about every day. "Organic," simply put, means that the ingredients are grown without any artificial chemicals during cultivation, purely through natural breeding and in a natural environment. Therefore, an "organic breakfast" typically consists of organic tea + organic eggs + whole wheat organic cereal (organic soy milk is gradually overshadowing organic milk and tea). It is said that now, you can tell if a bakery sells organic bread just by looking at the length of the queue in front of its door in the morning.
Japan: "Zero" and "Fish"
Japanese breakfasts are already very healthy. Although the portions are small and may only leave you 70-80% full, the variety is rich, and the nutritional value is extremely rich and balanced. Among the goals set by the Japanese government annually for the "National Shokuiku Movement" (so-called "Shokuiku" means providing education on food and food knowledge from childhood and extending this dietary education to cultivating artistic imagination and outlook on life), the most emphasized aspect is "breakfast." It even requires that by 2010, the number of children not eating breakfast should be reduced to "zero," and the number of adults not eating breakfast should be reduced to 15%. In addition, Osaka, Japan, has also introduced a new regulation: all breakfast sales points must include "fish in the set meal." If customers order individually, the shop owner naturally cannot interfere with their choices, but as long as it is a "breakfast set meal" offered by the shop, it must include fish.
A set of data about healthy breakfast
1/3: In response to the modern high-fat, high-sugar diet, the US Dietary Guidelines have redefined the fat content in breakfast, clearly pointing out to those who love desserts and fried foods: the fat in breakfast should not exceed one-third of the meal's energy.
7-8: Nutritionists recommend that the best time for breakfast is between 7 AM and 8 AM. This is when people's appetite is the strongest. It is best to have a 4-5 hour interval between breakfast and lunch. If breakfast is eaten earlier, the amount of food should be increased accordingly, or lunch should be moved earlier.
30%: Everyone says breakfast is important and should account for 30% of the day's energy supply, but do you know how much Chinese white-collar workers are still lacking? Unfortunately, our breakfast only accounts for 2% of the day's total energy, so comrades, we still need to work hard!