Breakfast: According to the basic requirements of daily recommended dietary allowance for Chinese students, the contents of various nutrients in general breakfast recipes should account for 25% ~ 30% of the daily supply. A nutritious breakfast should consist of three parts: porridge and noodles, pasta and cold dishes. It is better to add a melon and fruit to supplement vitamins after meals.

Recommended breakfast dishes: sweet potato porridge+fried pie+diced cucumber.

Milk+onion biscuits+ham fried eggs

Soybean porridge+fresh meat steamed dumplings+sesame bean curd

You must eat staple food for breakfast.

Many parents let their children drink a glass of milk and eat an egg every morning, and some even eat two or three, thinking that children should have enough nutrition and energy in the morning. However, I want to tell these parents that you have made a big mistake and need to make up lessons quickly and learn more about nutrition.

Why do you say that? Because the heat energy provided by milk and eggs is very low, if you only eat an egg and a glass of milk for breakfast, the children will start to cry hungry before 10 in the morning. The heat energy provided by milk and eggs per100g is 45 kcal and 15 1 kcal respectively.

Eating 250 ml of milk and 50 g of eggs for breakfast provides only 2 10 kcal. The calories provided by a reasonable breakfast should account for about 30% of the calories needed by the human body in a day, while the calories of 2 10 kcal are far less than 30% of the energy consumption at all levels. Therefore, in addition to milk and eggs, we must eat staple food for breakfast. Because staple foods such as rice and flour are high-energy foods, flour can provide energy of 342 kilocalories per100g, while polished rice can provide energy of 338 kilocalories per100g, which is nearly 7 times that of milk. If you eat more eggs and milk food to provide heat, it will not only be difficult to meet the requirements, but also cause a waste of energy. In addition, students should use their brains when attending classes in the morning, and the only heat source of brain cells is glucose, which can directly provide sufficient glucose after the carbohydrates rich in staple food are decomposed. However, you should not eat too much staple food, and 50 ~100g is appropriate for a meal.