What Should I Eat for Breakfast? Eating Randomly is Worse Than Not Eating

It is often said that the day begins with the morning, and having a nutritious breakfast is of great importance! What should one eat for breakfast? Eating randomly is better off avoided!

One should drink water before breakfast. After a night's sleep, the body consumes a lot of water and nutrients, and one wakes up in a state of physiological dehydration. Regular breakfast alone cannot replenish this dehydration. In the morning, instead of rushing to eat breakfast, one should immediately drink water. This not only replenishes the water lost overnight but also cleanses the intestines.

Including fruits in breakfast enhances its quality! Fruits are rich sources of vitamins A and C, and contain vitamin B complex, fiber, and minerals. They not only stimulate appetite but also promote intestinal motility and maintain the body's acid-base balance.

The calorie intake for breakfast should not be excessive. The amount of breakfast consumed varies depending on body type and age. However, consuming 400-500 calories is relatively appropriate, accounting for about a quarter of the daily requirement. One can try to supplement with more carbohydrates.

The staple food for breakfast should be whole grains. Whole grains are not only rich in carbohydrates but also quickly provide the basic energy needed by the body. For a nutritious breakfast, one can choose porridge, steamed bread, radish cake, toast, oatmeal, or whole grain crispies as the staple food. Alternatively, one can choose rougher whole grains, such as whole wheat bread or multigrain porridge.

Dairy products should be included in breakfast. Breakfast is a good opportunity to supplement dairy products. Dairy products are one of the sources of high-quality protein and are rich in calcium. No commonly eaten food has a calcium content comparable to dairy products.

Breakfast should be as light as possible. A greasy breakfast can burden the gastrointestinal tract and lead to high blood lipids. Breakfast is more suitable for light but nutritionally comprehensive diets, with minimal intake of fried foods. Some people like to eat fried bread sticks for breakfast. It is recommended not to eat too many at one time and to consume them only once a week.

Medical research has shown that 7 a.m. to 8 a.m. is the most suitable time for breakfast because appetite is at its peak during this time. The interval between breakfast and lunch should be around 4-5 hours. If breakfast is early, the quantity should be increased accordingly or lunch should be advanced.

Which of the commonly eaten breakfasts is better? Bread and milk are relatively healthy, which is the choice of most people, as it is convenient and time-saving, and contains all the basic components. It is recommended to choose whole wheat bread to consume more fiber, which can lower blood lipids and relieve constipation. If one feels hungry before noon, lettuce leaves, ham, cheese, butter can be added to the bread, or a little sugar can be added to the milk.

Nutrition Tip: The nutritional value of milk is not greatly affected by temperature, mainly affecting taste, which is related to personal preferences and habits. Heating only destroys a small part of water-soluble vitamins, so the nutritional impact is not significant.

Sandwiches and hamburgers exceed the fat limit. Both foods are composed of meat, vegetables, and bread, sufficient in nutrition, but the biggest problem is their high fat content. Meat, especially fried meat, is high in calories, so this type of breakfast should not be consumed more than three times a week.

Nutrition Tip: After consuming such a breakfast, it is best to avoid fried foods for lunch and dinner that day.

Fried bread sticks and soy milk are the most filling. In this breakfast, sesame seed cakes and fried bread sticks are staple foods, and soy milk is a plant-based protein source. Therefore, both carbohydrate and protein foods are present, basically meeting the energy consumption of the morning. Both fried cakes and fried bread sticks are fried foods. Although they provide a significant sense of fullness after consumption, they are high in calories and are not recommended for overweight people. People with a standard body shape should also try to consume them no more than three times a week.

Nutrition Tip: Do not add too much sugar to soy milk. Since soy milk contains a lot of water and low protein content, it is advisable to add an egg or replace soy milk with tofu pudding to increase the protein content.

Plain porridge and side dishes lack protein. Porridge is a semi-liquid food, easy to digest and absorb, and is preferred by the elderly. Among various porridges, Laba porridge is the best because several types of grains are mixed and cooked together, which is very convenient. More importantly, mixing several grains can "complement each other's deficiencies," enhancing the nutritional value of the porridge.

Nutrition Tip: This breakfast lacks protein foods, so it is recommended to add a glass of milk. Nowadays, many elderly people have begun to pay attention to calcium intake. If one does not like to drink milk, they can add an egg or add ground meat to the porridge to increase protein intake.

Vegetables and fruits are not enough in energy. This is preferred by some young career women who strive to maintain a slim figure. This type of breakfast mainly includes fresh fruits, fresh fruit juice, preserved fruit juice, and vegetable salad. These foods can provide vitamins and dietary fiber. No matter how they are combined, such a breakfast is not reasonable enough. Because it lacks sufficient energy and protein, it cannot meet the body's "operational" needs, and over time, it can damage health, so it is not recommended.

Nutrition Tip: Drink half a cup of milk and half a cup of coffee daily, along with a slice of whole wheat bread and an additional slice of ham or cheese.