1. Drink water before meals
Many people do not develop the habit of drinking water before breakfast. After a night of sleep, people consume a lot of water and nutrients, and they are in a state of physiological water shortage after getting up.
If you only eat regular breakfast, it is far from being able to supplement the physiological water shortage. Therefore, don’t rush to eat breakfast in the morning, but drink 500 800 ml of cold boiled water immediately, which can replenish the water lost after night and it can make the intestines clean, but do not be reckless by drinking much water before breakfast.
2. Drink Milk
You should drink milk or soy milk every morning to supplement protein and calcium. Other meals during the day are less likely to consume milk, so using milk as a daily breakfast drink is much more nutritious than drinking other sugary drinks. If you don’t like drinking milk or have lactose absorption problems, you can try to drink more homemade soy milk. For eastern women, soy milk is actually easier to absorb than milk.
3. Meal calories should not be too much
The intake of breakfast varies according to body type and age, but the intake of 300-400 calories is more appropriate, accounting for about a quarter of the daily requirement. But you can try to add more sugar.
4. Breakfast should have at least three categories of food
There are many food combinations for healthy breakfast but do not eat a single combination every time. Your breakfast should at least contain carbohydrates (such as toast, buns, porridge), protein (such as eggs, salmon, etc.), milk, of course, if you can add some vegetables and fruits, breakfast will be more balanced.
5. Breakfast should be as light as possible
Breakfast is too greasy will cause gastrointestinal burden, but also lead to high blood fat. If you can’t resist the temptation, you can do it once a week. Breakfast is more related to being a light but nutritious diet. Try to eat less fried foods. Some people like to eat fritters for breakfast, but it is not necessarily necessary, but do not eat too much at a time, and try to eat only once a week.
6. Bring change to your breakfast
Few people can bear the same breakfast every day. In fact, as long as you spend more time and make some different combinations, breakfast can have many changes. Eggs can be boiled, fried, or steamed and you can have milk or tea or whatever you like with the eggs. Such an arrangement can help as it is easier this way to achieve balanced nutrition. Just don’t put the ingredients that you don’t want to put together. But at least try different combinations daily.
7. Eat breakfast from 7 to 8 in the morning
Medical research proves that eating breakfast from 7:00 to 8:00 is the most suitable, because at this time people’s appetite is the strongest. If breakfast is early, the number of meals per day should be increased accordingly or lunch should be advanced accordingly.
Below, we specially prepared several healthy breakfast recipes that meet the above principles. I hope you can also enjoy the happiness and satisfaction of eating breakfast.
- A glass of milk, two slices of honey-baked toast, two pieces of fried bacon, and two omelets. Such a breakfast provides not only the protein needed for a day, but also sufficient calcium and other important nutrients. Bacon can be replaced with fruit if you want to lose weight.
- A cup of skimmed milk, a sandwich, a banana, plus about 50g of dried fruit.
- A bowl of prepared porridge of rice, red beans, peanuts, wolf-berry, etc., plus an apple.
- A small bowl of ravioli (pasta), 2 meat packs.
Warm reminder: The above article has introduced principles related to nutritious and healthy breakfast in detail. I hope that everyone will pay attention to the nutritional arrangement of breakfast. Don’t treat the breakfast so carelessly because of the tight schedule and busywork, leaving all the nutrition for dinner. This is contrary to the health, and it is easy to contract various diseases.