Breakfast food should include potatoes, vegetables and fruits, animal foods, milk beans nuts and other 4 types of food. A healthy adult breakfast should contain 600 to 700kcal of energy.
Among them, the grain is 100g, you can choose steamed bread, bread, cereal, noodles, porridge, etc. Adequate amount of high-quality protein-rich foods, such as fish, meat, milk, eggs, tofu, etc.; 100g of fresh vegetables and 50-100g of fruit.
Young and middle-aged women need to supplement iron, iron is an important part of hemoglobin, essential for transporting oxygen to tissues throughout the body, in the breakfast can increase iron-rich foods, such as lean meat, animal blood products and so on.
Young and middle-aged men usually have a higher metabolic rate, large energy requirements, higher demand for B vitamins and zinc, it is recommended to add whole grains and lean meat rich in B vitamins in breakfast, you can also add a handful of nuts, so that breakfast energy and zinc elements more adequate supply.
Children are in the growth and development stage, sufficient high-quality protein can support their normal development, and calcium is an essential nutrient for the formation of bones, so breakfast can eat more calcium-containing and protein-rich dairy products and soy products.
Middle-aged and elderly people are prone to muscle decay and osteoporosis with age, and need to supplement more protein, vitamin D and calcium, in addition to dairy products and soy products, egg yolks and fatty fish should be appropriately increased to provide vitamin D. If the daily diet supplement is insufficient, it is recommended to choose dietary nutritional supplements under the guidance of professionals.
For the elderly and children, their spleen and stomach function is weak, from the perspective of traditional Chinese medicine diet, diet therapy, this group of people need to eat relatively easy to digest, soft texture of food for breakfast, porridge soup with egg soup, milk and fresh vegetables mainly, in addition, it can also be appropriate to eat a variety of nuts and coarse grains made of powder food.
Which breakfast is better, Chinese or Western? Whether you choose Chinese breakfast or Western breakfast is no problem, according to personal eating habits, the key is whether the ingredients are reasonable.
The balanced diet pagoda is a good way to explain the principle of food diversity and reasonable collocation, such as the combination of meat and vegetables, the thickness of miscellaneous grains and beans, and the color of vegetables representing different nutrients. However, if you can't make a reasonable match at breakfast, don't be too concerned about it, you can supplement it through lunch and dinner, and achieve a balanced diet every day.
It is better to buy and eat than to cook.
Nowadays, consumers' demands for breakfast are more quick and convenient, and many people choose to eat out or eat prepared foods such as bread and sandwiches. The added amount of oil, salt and sugar in these foods is generally too large, which will increase the risk of overweight, obesity, cardiovascular disease and so on.
In recent years, breakfast shakes, meal replacement powder, cereal bars and other meal replacement foods are more and more sought after by people, such products are convenient to eat, strong sense of satiety, but also add additional vitamins, calcium, iron, zinc and other nutrients, "enhanced nutrition" and "high fiber high satiety" and other publicity points more attracted the majority of weight loss, fitness people.
Can meal replacements be eaten for breakfast in the long term?
This requires a specific assessment of their nutrient content and intake, there is a gap between different products, eating improper may lead to malnutrition.
Regular channels and manufacturers of meal replacement foods, belong to low energy, high nutrient density of food, in the short term as an emergency breakfast is OK, but it is not recommended for healthy people to eat meal replacement foods for a long time, after all, processed food, the types of nutrients it contains can not be compared with natural, fresh food.
Cooking yourself can better plan the nutrition of the meal, control the intake of oil, salt and sugar, and enjoy the natural taste of food. So how do you balance convenience and nutrition in breakfast cooking?
While heating steamed bread, milk and eggs, wash a cucumber and cut an apple, and you can eat a nutritious breakfast in a few minutes. You can also solve the problem of time-consuming breakfast preparation by preparing your own dishes in advance.
It should be reminded that home cooking needs to pay attention to "hidden salt".
"Hidden salt" is mainly found in condiments, such as soy sauce, pickles, MSG, soy bean curd and so on. In processed foods, sodium-containing food additives such as sodium glutamate, sodium bicarbonate, sodium carbonate, sodium benzoate, etc., which will increase the sodium content of breakfast.
Longke noodles, fried dough sticks, bread, shredded tofu, sandwiches, low-fat cheese, salted duck eggs and other foods are high in salt. This can be done by combining foods with less oil and salt.
