We should adhere to the principle of less salt, less sugar and less oil, and eat nutritious and healthy food.
Breakfast for office workers 1. Five-color nutrition porridge (black rice, corn, sorghum, red beans and mung beans)+vegetable steamed bread+eggs+fried side dishes.
2. Soymilk (black beans and soybeans)+vegetable steamed bread+eggs+fruit
Breakfast for the elderly should follow the following dietary principles: 1, balanced diet 2, reasonable collocation of coarse and fine food 3, light and low-salt food, no spirits 4, ensuring the intake of fresh fruits and vegetables 5, taking appropriate exercise and maintaining energy balance. Breakfast for the elderly can be used as:
A, eggs 1 60g, milk 150g, fruits 100g, seasonal vegetables 100g, and lean meat 50g.
B, eggs 1 60g, porridge 200g, steamed bread 100g, fruit 100g, seasonal vegetables 100g and lean meat 50g.
Nutritional breakfast for people with "three highs"
For people with hypertension, hyperlipidemia and hyperglycemia, vitamin A deficiency is easy to occur due to diet control, taking drugs, poor digestive function and hypothyroidism, which further worsens their health. Drinking carrot milk regularly not only helps to reduce the "three highs", but also improves immunity and prevents colds, especially in winter. β -carotene can not only lower blood pressure, blood lipid, blood sugar, beautify, resist cancer, relieve constipation and resist aging, but also improve immune function, lung function and anti-infection ability of upper respiratory tract. The combination of fat rich in milk and carrots can provide a good fat-soluble environment for the body and promote the transformation of β -carotene into vitamin A faster and better.
For patients with "three highs", a glass of carrot milk, a boiled egg and a small amount of staple food for breakfast can ensure their main nutritional needs.
Healthy nutrition collocation (breakfast)
A day's work lies in the morning, and breakfast is the first meal of the day. Some people think that skipping breakfast can reduce calorie intake and thus achieve the goal of losing weight. But skipping breakfast is very harmful to the human body, not good for the body, and it will also affect the day's work. Breakfast is best based on carbohydrates that can provide body calories. Milk is also an essential part of breakfast. Increasing calcium intake can reduce fat deposition, and the best source of calcium is milk. Oats, barley, brown rice, beans, rye and other foods are rich in soluble fiber and insoluble fiber. Foods rich in soluble fiber can help reduce the cholesterol content in the blood, thus reducing the risk of heart disease.
Another advantage is that it can slow down the absorption of glucose. Soluble fiber can combine with cholesterol and take it out of the body, reducing the possibility of heart disease and arterial disease.
Besides milk and oatmeal, we also suggest breakfast recipes: fresh cornflakes+toast, salad bread box+fresh juice. Materials of fresh corn flakes: four fresh strawberries, bananas 1 piece, papaya flakes 1 piece, corn flakes 1 cup, and fresh milk 1 cup.
Practice: Wash all kinds of fruits, peel them, cut them into small pieces, put them in a deep dish, add cornflakes, and pour in fresh milk to eat.
Ingredients: 1 root cucumber, semi-cooked carrot, 1 cooked potato, 1 cooked egg, half a cup of mayonnaise, 4 slices of toast, and half a tablespoon of salt.
Practice: 1. Wash cucumber and cut into pieces, add half a tablespoon of salt and marinate for 5 minutes, then rinse with cold boiled water and drain.
Middle school students eat the best and most nutritious breakfast.
In the morning, the staple food, vegetables or fruits, and milk can be balanced. But most middle school students only eat staple food and drink milk, so it is easy to ignore non-staple food. So they often get hungry after only two classes. There are several common breakfast nutrition combinations.
A loaf of bread, eggs and oatmeal milk (that is, add a spoonful of pure oatmeal to the milk)
Two vegetable buns (note that vegetable buns are not steamed buns, so that vegetables can be supplemented), eggs and milk can be added with a fruit or something according to their food intake. It is best not to eat fried dough sticks and oil cakes, which will make you fat and hurt your stomach! How do students eat a reasonable nutritious breakfast?
"A day's plan lies in the morning", and breakfast is the most important meal in a day. Especially for students in the growing period, a well-matched and nutritious breakfast is an important guarantee for efficient study in the morning. Although many parents have begun to pay attention to matching nutritious breakfast for their children, they are worried about what to eat and how to eat. Here, we have set up a "compulsory course of nutritious breakfast" for parents with students at home.
Milk+eggs+vegetables+staple food = ideal breakfast, plus a piece of fruit, it can be called "golden breakfast"
A: It's better to eat well in the morning. Because the activity is small, the time is tight and the meal time is short. So you don't need to eat many meals for breakfast, as long as the main and non-staple foods are of high quality and reasonable collocation.
Drinking milk every day is the best calcium supplement measure, and drinking 250 ml of milk every day is enough. In addition, eggs are rich in all the nutrients and active substances needed for life, and are the best choice for human breakfast.
Vegetables and fruits are indispensable.
If milk, eggs, vegetables and staple food are taken as the standard of ideal breakfast, then if fruit is added, it can be called "golden breakfast".
You must eat staple food for breakfast.
Besides milk and eggs, you must eat the staple food for breakfast. Because staple foods such as rice flour are high-energy foods, the energy provided by rice flour per100g is nearly 7 times that of milk. If you eat more eggs and dairy foods to provide calories, it will not only be difficult to meet the requirements, but also waste energy.
In addition, students should use their brains in class in the morning, and the only heat source of brain cells is glucose, which can directly provide sufficient glucose after the decomposition of carbohydrates rich in staple food. However, you should not eat too much staple food, and 50 ~100g per meal is appropriate. Eat breakfast like an emperor. As the saying goes, eat breakfast like an emperor. For students with heavy academic burden, breakfast is the most important meal of the day. Its quality not only affects the intake of energy and nutrients throughout the day, but also affects their cognitive ability, academic performance and normal growth and development of the body.
According to the survey, students who can insist on eating well and having enough breakfast every day are well developed in body shape and function, strong in body, energetic in class and efficient in learning; On the contrary, students who don't eat enough breakfast or skip breakfast are likely to have "hypoglycemia" symptoms such as weakness of limbs, dull thinking, pallor, palpitation and sweating after intense mental or physical activities.
Chinese and western nutrition breakfast recipes
Chinese style
① A bowl of red bean porridge, 1 roll sesame sauce, mixed cucumber, salted peanuts, 1 boiled egg.
Western style
① 250ml milk (cocoa powder can be added), fried eggs 1 piece, bread 50 ~ 100g, jam or cheese 1 piece, and apples 1 piece.
Nutritional breakfast recipes for middle school students
Nutritional breakfast recipe (1) minced meat porridge: japonica rice, glutinous rice, minced meat, spinach and carrots. Celery dried bean curd: celery, dried bean curd, shredded water bamboo, mushrooms.
Nutritional breakfast recipes (2)
Vegetable meat package: flour, minced meat, sauerkraut, dried bean curd, mushrooms.
Assorted pickles: Chinese cabbage, pickled mustard tuber, cucumber, pepper, etc.
Nutritional recipes for college students
Formula 1:
Breakfast: 250ml of milk, 200g of bread (flour) and 50g of boiled eggs. Extra food: seasonal fruits.
Recipe 2
Breakfast: millet porridge (millet 100g), 250ml milk and poached eggs (50g eggs). Extra food: seasonal fruits.