Healthy breakfast
Suggestions on healthy recipes 1
Breakfast-a bottle of milk (250 ml); A 100g corncob bread with strawberry jam cheese: 2 slices of bread (50g), strawberry jam (25g) and 2 slices of cheese (20g).
Lunch-celery lily: celery (100g), lily (50g), steamed chicken with straw mushroom: straw mushroom (100g), tomato and egg soup: tomato (100g) and one egg (55438+000g). An apple (100g)
Dinner-fried fish fillets with black fungus (50g), fried meat fillets with herring (100g): water bamboo (50g), lean pork (50g), carrots (25g), green peppers (50g), mushrooms (25g), and cold cucumber: cucumber (25g).
Healthy recipe recommendation 2
One bottle (200g) of yogurt for breakfast: one egg (50g), one wheat flour (100g) and one apple (100g).
Lunch-Shredded pork and vegetable noodle soup: noodles (100g), chickpeas (100g), shredded pork (50g) and bananas (100g).
Dinner-Rice (100g) Braised Beef: Beef (100g) Carrots (100g) Dried Malan: Malantou (100g), Dried Malan (50g) Rice Amaranth (/kloc-0g)
Healthy recipe recommendation 3
Breakfast-milk and cereal: a bottle of milk (250ml), cereal (50g), steamed stuffed bun 1 (50g) grapes (100g).
Lunch-rice (100g) black pepper beef tenderloin: beef (150g), green pepper (100g), olive vegetable (100g), oil bean curd soup: oil bean curd (25g), vermicelli (50g).
Dinner-rice (100g); Salted shrimp: shrimp (100g) shredded Chinese cabbage: Chinese cabbage (150g), shredded Chinese cabbage (50g) and orange (100g).
Healthy recipe recommendation 4
Breakfast-a cup of soybean milk (200ml) and breakfast bread (50g); 2 slices of cheese (20g) and 1 banana (100g).
Lunch-rice (100g); Strawberry (100g), fried potatoes with beans: beans (150g), potatoes (100g), fried pork slices with cauliflower: cauliflower (75g), pork (50g) and auricularia auricula (25g).
Dinner-Rice (100g) Shrimp Tofu: Shrimp (100g), Tofu (150g), Lentinus edodes: green vegetables (150g), Lentinus edodes (50g) and corn soup: fresh corn kernels (50g).
Nutritional standards for three meals:
1. According to the standard of "Reference Intake of Dietary Nutrients for Residents in China", the average daily requirement of various nutrients per person was designed for catering. The supply of heat energy and various nutrients for breakfast accounts for about 30% of the total daily demand, while lunch accounts for 40% and dinner accounts for 30%. Each person needs about 2000-2400 kilocalories per day, of which 12- 15% comes from protein, 25-30% comes from fat and 60-65% comes from carbohydrates.
2. Preparation principle:
1) The food is diverse, mainly cereals, ensuring milk and eggs and increasing vegetables and fruits.
2) Ensure that breakfast is good, lunch is full and dinner is few, and the ratio of three meals is 3:4:3.
3) Eat less snacks, drink less sugary and carbonated drinks, and control sugar intake.
4) Drink milk and 6-8 glasses of water every day.
3. It is recommended to use 25 grams of salad oil all day.
Breakfast recipe recommendation
Nutritional breakfast recipes (1)
Dried porridge with celery and bean curd wrapped in minced meat and bean paste.
Porridge with minced meat: japonica rice, glutinous rice, minced meat, spinach and carrots.
Bean paste bag: flour, bean paste, preserved fruit, lard.
Celery dried bean curd: celery, dried bean curd, shredded water bamboo, mushrooms.
Nutritional breakfast recipes (2)
Oatmeal porridge, vegetable meat buns, assorted pickles.
Oatmeal porridge: oatmeal, shredded ham, carrot powder, coriander.
Vegetable meat package: flour, minced meat, sauerkraut, dried bean curd, mushrooms.
Assorted pickles: Chinese cabbage, pickled mustard tuber, cucumber, pepper, etc.
Nutritional breakfast recipes (3)
Black date porridge, fresh meat steamed stuffed bun, Jiangdou Gan.
Black date porridge: japonica rice, glutinous rice, Mayan dates, walnuts.
Fresh meat cage: flour, minced meat, winter bamboo shoots and mushrooms.
Dried chicory bamboo shoots, dried bean curd, carrots and mushrooms.
Nutritional breakfast recipes (4)
Preserved egg porridge, jam bag, minced Chinese cabbage.
Preserved egg porridge: japonica rice, glutinous rice, preserved eggs, celery, ham.
Jam bag: flour, jam, walnuts, milk.
Sauerkraut: Sauerkraut, minced meat, potatoes and carrots.
Nutritional breakfast recipes (5)
Wonton with vegetable and meat, ginkgo cake and quail eggs.
Wonton with vegetable meat: flour, minced meat, sauerkraut, mushrooms and ginger.
Ginkgo cake: glutinous rice, japonica rice, ginkgo, walnuts, raisins.
Quail eggs: quail eggs, mung bean sprouts, shredded green peppers.
Nutritional breakfast recipes (6)
Milk and fruit soup, fresh meat, diced beef and potatoes.
Milk custard: milk, apples, oranges and raisins.
Fresh meatballs: glutinous rice, vegetable juice, minced meat, mushrooms, winter bamboo shoots and ham.
Diced beef and potatoes: beef, potatoes, carrots and peppers.
Breakfast 1: a cup of skim milk, two pieces of baked whole wheat bread and a tomato.
Breakfast 2: A bowl of tremella lotus seed porridge and a low-fat cheese lettuce bread ham sandwich.
Breakfast 3: a bowl of small wonton and a spiced tea egg.
Breakfast staple food: cereals such as oats or cornflakes are preferred, because they contain proper amount of protein, vitamins and minerals, followed by foods rich in cellulose.
Various collocation methods of nutritious breakfast;
1. Yogurt+vegetable bag/meat bag+vegetables: Yogurt is rich in lactic acid bacteria, and its contribution to human body is even greater than milk. But yogurt can't be drunk on an empty stomach in the morning. It is best to eat with steamed buns and steamed buns. If it is a vegetarian bag such as mushroom and vegetable bag, the nutrition is more complete; If you like to eat meat buns, you must add some vegetables and fruits, or use vegetable juice or fruit juice instead, preferably freshly squeezed.
2. Beauty eight-treasure porridge: If female white-collar workers have the conditions, they can make eight-treasure porridge the night before and add rice, red beans, peanuts and medlar. It's convenient and beautiful to eat while it's hot the next morning.
3. Hypoglycemic milk cereal: First, wash the cereal with boiling water, and then add milk. This collocation is more suitable for people with high blood sugar or diabetes family inheritance.
Breakfast recipe recommendation
* Breakfast recipes 1
Ingredients: a bag of steamed bread, a bottle of soybean milk, a bag of dried bean curd, a salted duck egg and a fresh orange.
Practice: Take two steamed buns, heat them, cut salted duck eggs in half, eat half, put 50 grams of dried tofu on a plate, dice fresh oranges and serve with 250 ml of soybean milk.
* Breakfast Recipe 2
Ingredients: a bag of whole wheat bread, a bag of sausage, a box of yogurt, an egg and a cucumber.
Practice: take two or three slices of whole wheat bread; An egg is ripe; Cut 1/2 cucumber into small strips and add a little salt; Use sausages; Drink 200 ml of yogurt.
* Breakfast Recipe 3
Ingredients: a bag of hamburger bread, a box of cheese, a bottle of jam, a bag of breakfast milk, a bag of nutritious cereal and a kiwi fruit.
Practice: cut a hamburger bread in half, spread a spoonful of jam, and add two pieces of cheese in the middle; A piece of kiwi fruit can be added to bread or eaten directly. Pour the milk into the cup and add some nutritious cereal to drink.
* Breakfast Recipe 4
Ingredients: a bag of sandwich bread, a bottle of dental floss, a bottle of peanut butter, a bag of breakfast milk and a tomato.
Practice: Take two pieces of sandwich bread, one is coated with a spoonful of peanut butter, the other is coated with about 20 grams of meat floss, and a tomato slice is added in the middle to serve. The consumption of milk is 250 ml.
* Breakfast Recipe 5
Ingredients: a bag of bean paste, a bottle of soybean milk, a small piece of fermented bean curd, an egg and an apple.
Practice: take two small bean paste buns, heat them, boil an egg, take a small amount of fermented bean curd, and eat them with soybean milk and apples. The consumption of soybean milk is 250 ml.
Recommended breakfast recipes for a family of three in the morning.
Monday: 3 bottles of milk (227 ml each) with 90 grams of grain, bread with strawberry jam cheese (200 grams of bread, 50 grams of strawberry jam, 30 grams of 3 slices of cheese).
Tuesday: 3 bottles of milk, 3 rolls of bread (50g each), 3 cakes (25g each), pears 1 piece (150g).
Wednesday: 3 bottles of yogurt (600g), 3 fried eggs (25g for each egg and 75g for wheat flour), big apples 1 piece (150g).
Thursday: 3 bottles of milk (227 ml each), 90 grams of grain, 3 meat buns (50 grams each) and 3 bananas (300 grams each).
Friday: Three bottles of milk, three sandwich breads (each containing two pieces of bread 50g, two pieces of lettuce 50g and chicken breast 20g), three pancakes 50g and three oranges (150g).
Saturday: rice porridge (japonica rice 100g), 3 fried eggs (120g), 3 steamed dumplings (75g), 3 vegetable packets (150g) and 3 bottles of yogurt (600g).
Sunday: 3 bottles of milk (227 ml each) with 90 grams of grain, 75 grams of ham sausage, 3 pieces of breakfast bread (50 grams each) and 3 bananas (300 grams).
Fast sweet porridge 1
Strawberry milk oatmeal-smooth and delicious.
1. Add boiling water to Quaker instant oatmeal.
2. Pour 100 ml of fresh milk (hot and cold can be decided according to personal preference) and mix it into the milk oatmeal.
3. Add fresh strawberries and serve. According to personal preference, you can also attach a layer of cheese, honey or syrup to it.
Strawberry milk oatmeal has a unique flavor and sweet taste, which is very popular with children.
Quick sweet porridge 2
Chrysanthemum oatmeal-clearing away heat and fire, sweet and fragrant
1. Take 5- 10g of chrysanthemum, and add boiling water for brewing.
2. Add 50 grams of Quaker instant oatmeal and mix well. Add honey or syrup according to personal preference.
3. The porridge is bright and yellowish, with a fragrant smell. Chrysanthemum has the effects of dispelling wind, clearing heat, clearing liver-fire, improving eyesight and detoxifying. Regular consumption can prevent wind-heat cold, headache, dizziness, red eyes and swelling, and lower blood pressure.
Fast salty porridge 1
Preserved eggs and soft oatmeal-rich ingredients and double nutrition
1. Add a cup of boiling water (about 200 liters) and 40 grams of Quaker instant oatmeal to a small pot, and add the prepared meat floss and preserved eggs.
2. Season with a little salt or chicken essence according to personal preference.
3. 100 ml frozen fresh milk can be directly washed into cooked oatmeal, which not only reduces the temperature of porridge, but also makes the taste smoother.
Fast salty porridge 2
Shrimp skin, laver and egg oatmeal-calcium supplement, heat clearing and heart strengthening.
1. Add a cup of boiling water (about 200 liters) and 40 grams of Quaker instant oatmeal to a small pot, and add the prepared shrimp skin and laver.
2. Take an egg, break it up, add oatmeal, and turn the microwave oven to medium heat for about one and a half minutes.
3. Season with a little salt or chicken essence according to personal preference.
Oat drink 1
Milk oatmeal drink-classic collocation is more nutritious
1. Add a cup (about 120ml) of water and 20g of Quaker oats to a small pot and bring to a boil.
2. Beat in an egg, break the egg, and turn off the heat after the egg is cooked. (you can add a little sugar to taste)
3. Pour in 100 ml of fresh milk (hot and cold can be determined according to personal preference) and serve.
Oat drink 2
Oat milk tea-nutritious, fragrant and cholesterol-inhibiting.
1. Put the green tea bag into a cup and brew it with boiling water.
2. Add 20g Quaker instant oats and a little sugar while it is hot, and mix well.
3. Pour in fresh milk (hot and cold can be decided according to personal preference), mix well and serve. Iced drinks taste better.
Holly health porridge 1
Shrimp, Winter Melon and Oat —— Clearing away heat and swelling to get a new taste.
1. Cut about 20g of fresh shrimp into minced meat and diced wax gourd (quantity optional).
2. Drop a little (about 2 ml) vegetable oil into a non-stick pan, stir-fry shrimp sauce and wax gourd, and use yellow wine to remove the fishy smell. Then add a glass of water (about 200 liters) and 40 grams of Quaker oats, boil and turn to medium heat for one and a half minutes.
3. Season with a little salt or chicken essence according to personal preference.
4. Frozen fresh milk can be directly washed into cooked oatmeal, which not only reduces the temperature of porridge, but also makes the taste smoother.
Holly healthy porridge 2
Slimming and beauty porridge-balance conditioning, get slimming and beauty.
1. Wash 25g carrots, 25g tremella, 5g raisins and 5g medlar. Dice carrots and chop tremella.
2. Add 250 ml of water to a small pot, add carrots and tremella to boil, add 40 grams of Quaker oats to cook for about one and a half minutes, and add medlar to turn off the heat.
3. Add a little sugar and sprinkle with raisins.
4. Breakfast with 100 ml fresh milk and drinking at the same time is more nutritious.
Recommended breakfast recipes for a family of three.
Monday: 3 bottles of milk (227 ml each) with 90 grams of grain, bread with strawberry jam cheese (200 grams of bread, 50 grams of strawberry jam, 30 grams of 3 slices of cheese).
Tuesday: 3 bottles of milk, 3 rolls of bread (50g each), 3 cakes (25g each), pears 1 piece (150g).
Wednesday: 3 bottles of yogurt (600g), 3 fried eggs (25g for each egg and 75g for wheat flour), big apples 1 piece (150g).
Thursday: 3 bottles of milk (227 ml each), 90 grams of grain, 3 meat buns (50 grams each) and 3 bananas (300 grams each).
Friday: Three bottles of milk, three sandwich breads (each containing two pieces of bread 50g, two pieces of lettuce 50g and chicken breast 20g), three pancakes 50g and three oranges (150g).
Saturday: rice porridge (japonica rice 100g), 3 fried eggs (120g), 3 steamed dumplings (75g), 3 vegetable packets (150g) and 3 bottles of yogurt (600g).
Sunday: 3 bottles of milk (227 ml each) with 90 grams of grain, 75 grams of ham sausage, 3 pieces of breakfast bread (50 grams each) and 3 bananas (300 grams).
Pay attention to drinking milk.
Milk is a kind of natural food with the most comprehensive nutrition, the most appropriate proportion and the easiest digestion and absorption by people. However, drinking milk is very particular, and the effect will be greatly reduced if the method is improper.
Experts believe that it is best to drink milk without sugar. Otherwise, it will not only be difficult to be digested and absorbed, but also stay in the digestive tract, affecting gastrointestinal function. Milk can be heated, but not boiled. Because boiling will destroy some vitamins, calcium in milk will form calcium phosphate precipitate, which is not easily absorbed by the human body. Don't just drink milk for breakfast. Drinking milk on an empty stomach will accelerate gastrointestinal peristalsis and cause malabsorption. The correct way is to eat bread, cakes, etc. First, then drink milk, which will make the nutrition more balanced. Meanwhile, don't eat chocolate while drinking milk? Because oxalic acid in chocolate will combine with calcium in milk to form calcium oxalate, calcium can not be fully absorbed by human body.
Emergency breakfast
If you really don't have time to take care of breakfast one day and leave home on an empty stomach, don't indulge your stomach in "junk food" such as drinks, biscuits, chocolates and hot dogs. Emergency breakfast should also choose healthy fast food. You might as well make a small drawer in your desk, and ready-to-eat nutritious fortified cereals, dried apricots, raisins, sliced banana seaweed and dried sweet potatoes can play an emergency role at any time. It would be better if we could prepare another box of low-fat milk or pure juice in fresh-keeping packaging. Of course, it is also good to bring a fruit from home.
Healthy breakfast recipes
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Enterprise filing in China () [01.05,2005]
Five main points of healthy breakfast
To get a comprehensive and reasonable nutritional supplement from breakfast, you need to do the following:
1. properly replenish water to avoid excessive sodium intake;
2. Coarse grains and whole grains can not only bring safe energy, but also protect the health of gastrointestinal tract;
3. Reduce cold food and avoid eating while walking;
4. Avoid eating too sweet and greasy food;
5. Avoid drinking strong tea and coffee during breakfast and within 2 hours after breakfast.
Breakfast recipes recommended by nutrition experts
(1) Egg vermicelli can be served with a peach and a cup of yogurt. This is a high-protein and low-fat diet, and there is no shortage of iron and vitamins A and C.
(2) A fried rice noodle with lean meat needs a glass of milk and a banana. The advantage of this recipe is comprehensive nutrition.
(3) Spring rolls, soybean milk and watermelon can also meet the needs of energy and nutrition.
Four Nutrients in Breakfast and Their Functions
Cereals: such as bread, wheat buns, wheat husk, corn husk, various rice flour products, porridge, etc. Rich in starch, a small amount of vitamin B and protein, it mainly supplies heat.
Vegetables and melons: such as fruits and vegetables. Contains fiber, vitamin A, vitamin C and minerals, which can enhance human resistance and prevent constipation.
Meat and eggs: such as ham, bacon, sausage, eggs and various meat packages. It contains protein, iron, minerals, vitamin A, vitamin D and so on. It can maintain metabolism in the body and provide substances needed for human growth and cell repair.
Milk and calcium: fresh milk, skim milk, yogurt, cheese, nuts (almonds, walnuts), etc. Rich in protein, calcium, phosphorus and vitamin B2, it can keep bones and teeth healthy.
Which comes first, water or breakfast?
Some people get up at five or six in the morning and have breakfast early. Actually, it is better to drink water after getting up and have breakfast after 7 o'clock. There are two reasons:
First, in the process of sleeping at night, most organs of the human body have been fully rested, but the digestive organs are still digesting and absorbing the food left in the gastrointestinal tract after dinner, and the real state of rest is in the early hours of the morning. Eating breakfast too early will affect the rest of the gastrointestinal tract.
Second, after a night's sleep, the human body consumes a lot of water from urine, skin and breathing. After getting up in the morning, the body is in a state of physiological water shortage. Therefore, people don't have to rush to eat breakfast, but should drink a cup of warm water first. This can not only correct physiological water shortage, but also wash human organs, which is helpful to improve organ function.