Children's breakfast: children is the peak period of growth and development, focusing on supplementing rich protein and calcium is quite important. First of all, we should eat a small amount of high sugar content of food, in order to prevent dental caries and obesity. If conditions permit, children's breakfast is usually a cup of milk, an egg and a slice or two of bread as the best. Milk can be alternated with fruit juice and other beverages. Bread can sometimes be replaced with cookies or steamed buns.
Breakfast for teenagers: Teenagers develop faster, often muscle, bone growth, especially need enough calcium, vitamin C, A and other nutrients to help the body grow and develop. Therefore, a suitable breakfast for teenagers is a cup of milk, a fresh fruit, an egg and two taels of dry points (mainly steamed bread, bread, cookies and other carbohydrates).
Breakfast for middle-aged people: people in middle age is "eventful", shoulder work, family, the two major burdens, the physical and mental burden is relatively heavy, in order to slow down the aging process of middle-aged people, their diet should be rich in protein, vitamins, calcium, phosphorus, etc., and should be kept low-calorie, low-fat. You can choose skim milk, soy milk and other beverages, food is relatively simple, but do not eat doughnuts, more sweet (added sugar) and other grains, general steamed bread, bread can be, but the bread does not add the kind of oil on the good. You can also choose to eat a fruit. If you want to eat eggs, do not eat the yolk.
Breakfast can also eat some dishes, such as vegetable packets and so on, fruit and vegetables are different. In addition, if you eat some vegetables, the nutrition is even better. Including green onions, bok choy, radish '''''''' but do not need too much, as long as some portion of the grain to change over on the line, fruit can also. As for the drink have 200ML-250ML is good.
Nutritionist what to eat for breakfast
Living in a tense and busy metropolis, most people can use sleep, too late to prepare and many other excuses as a reason not to eat breakfast. So, let's see, nutritionists own breakfast is how to arrange and prepare? Maybe it can provide a reference for many white-collar workers or parents. The method is very simple, is to do sandwiches with milk, the night before, do a good job of poached eggs or halogen eggs, cut in half, cucumber slices, cherry tomatoes, washed, the next morning directly to the eggs / halogen eggs, cucumber slices, cherry tomatoes sandwiched between the two slices of bread. For the kid's portion, turn the shrimp rinds in the microwave before putting them in the sandwich for both calcium and protein, and the flavor is a little salty and crisp. If you want to flavor it, you can also put some ketchup on it. The whole process takes no more than 10 minutes, but the nutritional elements are all there. If you still don't have enough time, you can make the sandwiches the night before and just turn them in the microwave in the morning. A cup of milk and a slice of sandwich can be eaten by a child in less than 10 minutes.
It's a good idea to drink a glass of warm water after rinsing your mouth and before eating to replenish the water you've consumed over the course of the night.
Nutritional breakfast with a variety of methods
Of course, the choice of breakfast can be rich and diverse, as long as to meet the three major "necessary" principles, you can also play smart to do a simple and nutritious breakfast.
1, milk + vegetable package / meat package + vegetables: yogurt is rich in lactic acid bacteria, the contribution of the human body is even greater than milk. But yogurt can not drink on an empty stomach in the morning, it is best to eat with buns, steamed bread and so on. If it is a vegetarian bun such as mushroom and vegetable buns, the nutrition is more complete; if you like to eat meat buns, you must add some vegetables and fruits, or replace them with vegetable juice and fruit juice, preferably freshly squeezed.
2, eight treasure congee: female white-collar workers if the conditions, you can do the night before eight treasure congee, into the rice, red beans, peanuts, berries, etc., the next morning hot to eat, convenient and skinny.
3, blood sugar milk cereal: the cereal first with boiling water, then add milk. This collocation is more suitable for people with high blood sugar or diabetes family genetics.
Spring is the season of vigorous growth and development of children, many children eat lunch at school, richness is difficult to ensure, so the role of breakfast is particularly important. Experts urge all parents to be diligent, get up a quarter of an hour earlier, prepare a rich, nutritious breakfast for your child, so that he can "pull fast with the wind".
Recommended breakfast recipes for a family of three Option 1
Monday: 3 bottles of milk (227 ml each) with 90 grams of cereal, bread with strawberry sauce and cheese (200 grams of bread, 50 grams of strawberry sauce and 3 slices of 30 grams of cheese)
Tuesday: 3 bottles of milk, 3 rolls (50 grams each), 3 cakes (25 grams each) and a pear (150 grams)
Tuesday: 3 bottles of milk, 3 rolls (50 grams each), 3 cakes (25 grams each) and a pear (150 grams)<
Wednesday: 3 bottles of yogurt (600g), 3 quiches (each containing 25g of eggs and 75g of wheat flour), 1 large apple (150g)
Thursday: 3 bottles of milk (227ml each) with 90g of grains, 3 meat buns (50g each), 3 bananas (300g)
Friday: 3 bottles of milk, 3 pieces of sandwich bread ( each containing two slices of bread 50g, two sheets of lettuce 50g, chicken breast 20g), 3 pancakes (50g each), 3 oranges (150g)
Saturday: 3 bottles of rice porridge (Japonica 100g), 3 omelettes (120g), 3 shumai (75g), 3 vegetable buns (150g), 3 bottles of yogurt (600g)
Sunday: 3 bottles of milk ( 227ml per bottle) with 90g of cereal, 75g of ham sausage, 3 breakfast breads (50g each), 3 bananas (300g)
Healthy breakfast tips
1, get up and eat breakfast that is easy to indigestion, usually 20 to 30 minutes after getting up and then eat is better.
2, have the habit of waking up early, breakfast can be arranged to eat after 7 o'clock better.
3, do not eat too fast because of the rush, so as not to damage the digestive system.
4, breakfast should also be timed, otherwise it will affect digestion and absorption.
5, the food eaten after breakfast is not a substitute for breakfast, so do not eat breakfast all rely on additional meals unscientific.
6. Parental role model is important, only parents take the lead to eat a nutritious and healthy breakfast, the child will develop good breakfast habits.
Healthy Breakfast Program 2
Week 1: Bread (cake) Jam (butter) Hollandaise eggs Milk Cilantro Carrots Shredded Tofu.
Week 2: black flour biscuits (baklava) fritters wontons soy beans with garlic.
Week 3: hot cakes, pineapple (ham), soymilk, shrimp, carrots and tofu.
Week 4: rolls, meat loaf, fried peanuts, tofu brains, dried shrimp and celery with almonds.
Week 5: fried steamed buns, boiled nuts, egg noodles, hot and sour cabbage.
Week 6: pancake 馃子 卤豆腐干 小米粥 芥蓝黄豆.
Sunday: fried rice with three kinds of food, egg soup (soy milk), sweet and sour cabbage.
Breakfast may add some honey
Israel, known as the "land of milk and honey", people's breakfast must be accompanied by honey. In Germany, there is a special "honey milk" products for sale, people as breakfast is often in short supply. In the "Kingdom of Milk" in the Netherlands, milk and honey are inseparable. In the United States, small packages of honey for breakfast is often in short supply.
Honey is the best source of carbohydrates for the human body, and it mainly contains natural monosaccharides - levulose and dextrose. These monosaccharides have a high caloric value, and can be directly absorbed by the human body, and milk, despite its high nutritional value, but low caloric value, drinking milk alone is not enough to maintain normal human life activities, many nutritionists analyzed that the best complementary food with milk first push honey.