Healthy Recipes for Breakfast Nutritious Breakfast Recipes
What Nutritionists Eat for Breakfast
Living in a hectic and busy metropolis, most people can use sleeping in, not being able to get ready in time, and many other excuses as a reason to skip 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 halogenated eggs, cut in half, cucumber slices, cherry tomatoes, washed, the next morning directly to the eggs / halogenated 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 is important to remember that it is best to drink a glass of warm water after rinsing your mouth and before eating, so that you can replenish the water consumed during the night.
Nutritional breakfast with a variety of methods
Of course, the choice of breakfast can be rich and varied, 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 skin care.
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 call, it is best that all parents can be more diligent, get up a quarter of an hour earlier, for your child to prepare a rich, nutritious breakfast, so that he "with the wind pulling fast".
Recommended breakfast recipes for a family of three
Monday: 3 bottles of milk (227 ml each) with 90 grams of cereals, bread with strawberry sauce and cheese (200 grams of bread, 50 grams of strawberry sauce, 3 slices of cheese, 30 grams)
Tuesday: 3 bottles of milk, 3 rolls (50 grams each), 3 cakes (25 grams each), a pear (150 grams)
Wednesday: 3 bottles of yogurt (600 g), 3 quiches (each containing 25 g of eggs and 75 g of wheat flour), 1 large apple (150 g)
Thursday: 3 bottles of milk (227 ml each) with 90 g of cereal, 3 meat buns (50 g each), 3 bananas (300 g)
Friday: 3 bottles of milk, 3 sandwich buns (each containing two slices of bread (50g), two sheets of lettuce (50g), chicken breast (20g), 3 pancakes (50g each), 3 oranges (150g)
Saturday: rice porridge (100g of round-grained polished rice), 3 fried eggs (120g), 3 siu mai (75g), 3 vegetable buns (150g), 3 bottles of yoghurt (600g)
Sunday: 3 bottles of milk (227ml) with cereals (each) 227 ml) with 90 grams of cereal, 75 grams of ham sausage, 3 breakfast bread (50 grams each), 3 bananas (300 grams)
Healthy breakfast tips
1. Wake up that breakfast is easy to eat indigestion, generally in the wake up 20 to 30 minutes before eating is better.
2. People who have the habit of waking up early, breakfast can be arranged to eat after 7 o'clock better.
3. Don't eat too fast because you are in a hurry, so as not to damage the digestive system.
4. Breakfast should also be regular, otherwise it will affect digestion and absorption.
5. The food you eat after breakfast is not a substitute for breakfast, so it's not scientific to skip breakfast and rely on extra food.
6. Parental role model is very important, only parents take the lead to eat a nutritious and healthy breakfast, the child will develop good breakfast habits.
Give a few nutritious breakfast recipes
Monday: milk, steamed buns, soybean milk, steamed eggs, mixed lettuce strips?
Tuesday: soybean milk, baklava, boiled peanut rice, soy sauce beef, rice porridge?
Wednesday: milk, bread, fried shredded tofu, shredded carrots, boiled egg?
Thursday: soy milk, rolls, shredded cabbage mixed with seaweed, salted duck egg, rice porridge?
Friday: milk, xiao long bao, mixed cucumber, soy milk?
Saturday: soy milk, cake, mixed bean sprouts and vermicelli?
Sunday: milk, egg omelet, cold sea cabbage, rice porridge
?
Here are a few nutritional breakfast combinations for you:
Monday: whole wheat bread, ham, steamed egg custard, milk, mixed spinach fans.
Tuesday: salt and pepper rolls, barbecued pork, hard-boiled eggs, oatmeal, carrot juice.
Wednesday: Milk buns, beef with soy sauce, tea-leaf egg, soy milk, seaweed and greens.
Thursday: cupcakes, liver in salt water, salted duck eggs, yogurt, tomato juice.
Friday: bean paste buns, meat loaf, poached egg, milk, and mixed cold melon.
Saturday: chicken and green vegetable congee, steamed dumplings, grapefruit juice.
Sunday: small wontons, fire roast, mixed celery, carrots and boiled soybeans.
Breakfast recipes
What to buy: a bag of small steamed buns ($2.6) a bottle of soya milk ($3.3) a bag of dried tofu ($3.2) a salted duck egg and a fresh orange
How to do it: take two small steamed buns and heat them up, cut a salted duck egg in half and consume one half of it, take 50 grams of dried tofu and put it on your plate, and cut up a fresh orange to go with the 250ml of soya milk.
Breakfast Recipes 2
What to buy: a bag of whole wheat bread (2.2 yuan) a bag of sausage (5.8 yuan) a carton of yogurt (2.5 yuan) an egg and a cucumber
How to do it: take two to three slices of whole wheat bread; an egg boiled; and then take 1/2 cucumber and cut it into strips and add a little salt; with a sausage; drinking 200 ml of yogurt.
Breakfast Recipe 3
What to buy: a bag of hamburger buns ($2.60), a box of cheese ($8), a bottle of jam ($8.80), a bag of breakfast milk ($1.70), a bag of nutritious cereal ($8), a kiwi fruit
How to make it: cut a hamburger bun in half, spread a tsp of jam on it, and add two slices of cheese in the middle; slice a kiwi fruit, and add to the bun or eat directly. A sliced kiwi can be added to the bun or eaten directly. Pour the milk into a glass and drink it with some Nutritious Muesli.
Breakfast Recipe 4
What to buy: a bag of sandwich bread ($2.7), a bottle of meat loaf ($10.5), a bottle of peanut butter ($8.8), a bag of breakfast milk ($1.7), and a tomato
How to make it: take two slices of sandwich bread, spread a tsp of peanut butter on one slice, and spread about 20 grams of meat loaf on the other slice, then slice up a tomato in the middle. To serve, add a sliced tomato to the center. Milk consumption is 250 ml.
Breakfast Recipe 5
What to buy: one bag of bean paste ($3.2), one bottle of soya milk ($3.3), one small jar of curd ($3.5), one egg and one apple
How to make it: Heat two small bean paste packets, boil one egg, take a small amount of curd and eat it along with the soya milk and apple. Drink 250 ml of soya milk.
Nutritious breakfast how to match
1, milk + vegetable package / meat package + vegetables: yogurt is rich in lactic acid bacteria, the contribution to 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 skin care.
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.
Monday: 3 bottles of milk (227 ml each) with 90 grams of cereal, bread with strawberry jam cheese (bread 200 grams, 50 grams of strawberry jam, cheese 3 slices of 30 grams)
Tuesday: 3 bottles of milk, 3 rolls (50 grams each), 3 cakes (25 grams each), 1 pear (150 grams)
Wednesday: 3 bottles of yogurt (600 grams). 3 omelettes (25g of eggs and 75g of wheat flour each), 1 large apple (150g)
Thursday: 3 bottles of milk (227ml each) with 90g of cereal, 3 meat buns (50g each), 3 bananas (300g)
Friday: 3 bottles of milk, 3 sandwich buns (50g each with 2 slices of bread, 50g each with 2 pieces of lettuce and 20g with chicken breast), pan-fried bread, 3 slices of bread (50g each with 2 slices of bread), 1 cake (25g each), 1 pear (150g). breast 20g), 3 pancakes (50g each), 3 oranges (150g)
Saturday: rice porridge (100g of round-grained rice), 3 fried eggs (120g), 3 siu mai (75g), 3 vegetable buns (150g), 3 bottles of yogurt (600g)
Sunday: 3 bottles of milk (227ml each) with 90g of cereal, 75g of ham sausage
Tips for a healthy breakfast
1. Eat breakfast when you get up, it is easy to get indigestion, and it is usually better to eat it 20 to 30 minutes after getting up.
2. People who have the habit of waking up early, breakfast can be arranged to eat after 7 o'clock better.
3. Don't eat too fast because you are in a hurry, so as not to damage the digestive system.
4. Breakfast should also be regular, otherwise it will affect digestion and absorption.
5. The food you eat after breakfast is not a substitute for breakfast, so it's not scientific to skip breakfast and rely on extra food.
6. Parental role model is very important, only parents take the lead to eat a nutritious and healthy breakfast, the child will develop good breakfast habits.
Week 1: Bread (cake) jam (butter) scrambled eggs, milk, parsley, carrots, and shredded tofu.
Week 2: black flour biscuits (baklava) fritters wontons garlic with soy beans.
Week 3: hot cakes, pineapple (ham), soymilk (milk), shrimp, shredded white radish.
Week 4: rolls, meat floss, fried peanuts, tofu brains (potage), almonds, dried shrimp and chili celery.
Week 5: fried steamed buns, boiled nuts, egg noodles, hot and sour cabbage.
Week 6: Pancake fruit, marinated dried tofu, millet porridge, kale and soybeans.
Sunday: fried rice with three fresh ingredients, egg soup (soy milk), sweet and sour cabbage
What should you eat for a nutritious breakfast?
Chinese and Western nutritional breakfast recipes As long as you follow the principles of dry and thin, rice and vegetables, you can easily organize a healthy and nutritious breakfast for your child every day.
Here are a few recipes for Chinese and Western breakfasts. Chinese ① red bean porridge bowl, sesame sauce rolls 1, mixed cucumber, salt water peanut rice, boiled egg 1.
② 1 bowl of wontons, 1 small steamed bun, spinach with sesame sauce, 1 fried egg. ③ 1 bowl of soybean milk, 1 vegetable meat bun, tomato with sugar, 1 tea egg.
Western style ① 250 ml of milk (can add some cocoa powder), fried egg 1, 50-100 grams of bread, bread can be sandwiched between the jam or a slice of cheese, an apple. ② Milk 250 ml (with some whey powder), 1 hard-boiled egg, 50~100 grams of cookies, 1 orange.
③ 250 ml of milk (with some cereal), 1 tea egg, 50-100 g of snacks, 1 banana. If possible, every morning you can also eat some salad from potatoes, carrots, raisins and a little salad dressing mixed together.
Warm tips two types of food should not be eaten more than one type of carbohydrate-based food, because it contains a lot of starch and sugar, into the body can be synthesized into more serotonin has a sedative effect, resulting in brain cell vitality is limited to mobilize the maximum brain power, so that the efficiency of work and study decreased. Another category is fried high-fat food, due to the intake of fat and cholesterol too much, digestion time is long, can make the blood too long to accumulate in the abdomen, resulting in a reduction in blood flow to the brain, thus leading to the lack of oxygen brain cells, the whole morning of the mind drowsy, slow thinking.
The scientific principle of nutritional breakfast should choose lean meat, eggs, vegetables, fruits or fruit juice, milk and other foods rich in protein, vitamins and trace elements, and then supplemented with cereals, pasta as appropriate.
A week of nutritious breakfast recipes
Monday: 250 grams of fresh soybean milk, 100 grams of steamed bread, accompanied by a cold mix of diced cucumber, diced carrots 50 grams.
Tuesday: 250 grams of millet and mung bean diluted rice, 100 grams of fried steamed bread slices, accompanied by cold celery segment, small shrimp skin 50 grams, a piece of tofu milk.
Wednesday: 250 grams of rice, 100 grams of rolls or scallion pancakes, accompanied by a salted duck egg, 100 grams of mung bean sprouts in vinegar.
Thursday: 250 grams of fresh milk, 100 grams of bread, accompanied by 100 grams of ham and sausage or lean pork.
Friday: 250 grams of eight-treasure porridge, 100 grams of steamed bread, accompanied by 50 grams of bad vinegar and garlic, pickles.
Saturday: 250 grams of noodles with shredded meat, a cooked egg, accompanied by 50 grams of homemade diced carrots or shredded vegetables.
Sunday: 250 grams of hoisin soup, 100 grams of doughnuts or bean paste buns, accompanied by 50 grams of beef with scallions and pickles.
This is a truth: eat like a king for breakfast, a prince for lunch and a pauper for dinner. In the morning, eat some snacks or rice, or bread, or noodles, wontons, don't forget to eat eggs, ah, can drink some yogurt or milk is the best, and fruit, even if you eat a slice or two. Breakfast should include all the food you can think of: rice or bread or snacks, small dishes, fruit, milk, eggs, meat, fish, vegetables ...... Breakfast is definitely a heavy bomb, you just according to the star restaurant buffet so with quite appropriate. You shouldn't generally separate the various foods to eat on different days, but rather try to have a rich breakfast containing as many foods as possible throughout the day. If the actual situation can not do, as rich as possible on the line, at least have porridge or milk, a little fruit.
Breakfast staple food category: preferred oatmeal or corn flakes and other grain-based food, because they contain the right amount of protein, vitamins and minerals, followed by the selection of food rich in fiber.
Drinking milk is also important, milk is the natural food nutrition is the most comprehensive, the most appropriate proportion, and the most easy to be digested and absorbed a drink. But drinking milk is a great deal of care, the method is not proper, the effect will be greatly reduced. Experts believe that it is best to drink milk without sugar. Otherwise, not only is it not easy to be digested and absorbed, it will also be retained in the digestive tract, affecting gastrointestinal function. Milk can be heated, but do not boil. Because after boiling, some vitamins will be destroyed, and the calcium in milk will form calcium phosphate precipitation, not easy to be absorbed by the body. Do not drink only milk for breakfast. Drinking milk on an empty stomach will accelerate gastrointestinal peristalsis, resulting in malabsorption. The correct method is: breakfast first eat bread, pastries, etc., and then drink milk, which will make the nutrition more balanced. At the same time, drink milk do not eat chocolate at the same time, because the oxalic acid in the chocolate will be combined with the calcium in the milk into calcium oxalate, so that calcium can not be fully absorbed by the body.
Emergency breakfast - if you really do not have time to take care of breakfast one day, empty stomach out of the house, you dry million do not indulge their stomach by drinks, sweet cookies, chocolate, hot dogs and other "junk food" invasion. Emergency breakfast should also choose healthy fast food. You may want to make a small drawer in your desk, instant nutritional fortification cereal, dried apricots, raisins, banana chips, seaweed, sweet potatoes and other healthy food at any time to serve as an emergency role. It would be nice to have a carton of freshly packaged low-fat milk or pure fruit juice, and of course, it would be nice to bring a fruit from home. Hope to adopt