Introduction: Many parents believe that milk and eggs are nutritious foods, so they prepare a breakfast of a bottle of milk and an egg for their children. In fact, this is a misconception; milk and eggs do not make a nutritious breakfast. Children who only have milk and eggs for breakfast do not perform well in various aspects.
Milk and eggs have two major problems
The breakfast of milk and eggs mainly has two issues: first, it lacks sufficient energy. One egg (50g) and a carton of milk (250ml) provide about 210 kcal, which is far from the requirement that a school-aged child's breakfast should account for 30% of the total daily energy intake (about 450-600 kcal). Second, milk and eggs primarily provide protein and lack sufficient carbohydrates (grain-based foods), which is not conducive to the full absorption and utilization of nutrients.
Breakfast, literally translated as "breaking the fast," vividly explains the meaning of breakfast: breaking a fast of 12-14 hours. The only energy source for brain activity is blood sugar, and the morning is the time of day with the most mental activity. Therefore, one of the key functions of breakfast is to provide the brain with enough blood sugar after a long "fast." The blood sugar the body needs is mainly provided by carbohydrates in food. While milk and eggs are good, their primary role is not to provide blood sugar but to supply high-quality protein for building body structures.
Two standards for a nutritious breakfast
A nutritious breakfast should be comprehensive, balanced, and moderate. Therefore, only a breakfast that meets the following two standards can be called a nutritious breakfast:
Standard One: Breakfast should include four food groups
Every breakfast should include the following four categories of food: grains, meat (meat, fish, eggs), dairy (or legumes), and fruits and vegetables. If all four are present, it can be considered a nutritionally balanced breakfast. If three are present, it is considered adequate. If there are only two or fewer, long-term consumption can lead to malnutrition and nutrient deficiencies. If breakfast is only a bottle of milk and an egg, it's an inadequate breakfast with only two food groups. Whether it's milk and eggs or staple foods, each food has its own nutritional value. Only through reasonable combination can the body absorb and utilize them to the greatest extent.
Standard Two: Are you hungry before lunch? It should be without significant hunger. If the answer is very hungry, it means the breakfast is not comprehensive enough or the quantity is insufficient. Of course, if the opposite is true and you still feel full, there is also a problem with the breakfast—it is too rich or the fat content is excessive. An excessive breakfast will only burden the digestive system and, conversely, is more likely to make people drowsy. Generally, it is more appropriate for the energy and nutrients provided by breakfast to account for 25%-30% of the daily requirement.
Many studies have shown that students who have an adequate and well-proportioned breakfast perform better in terms of computational skills, imagination, creativity, and physical fitness compared to students with poor-quality breakfasts. It is a good thing that milk and eggs have become part of breakfast, but it is essential to add grain-based foods such as rice, steamed buns, bread, or pastries, as well as vegetables and fruits. It can be difficult to stick to eating fresh vegetables and fruits for breakfast, but in fact, it shouldn't be too difficult for the whole family to share 1-2 pieces of fruit with a little time. If time is really tight, you can also bring a fruit and eat it at 9 or 10 in the morning. There is truth to the saying, "a fruit in the morning is like gold."