Miss Chen, who is particularly concerned about diet and nutrition, is now madly in love with vegetarian breakfast. "I used yeast powder, black sesame powder, milk powder, almond powder, coix seed powder, brown rice flour, raisins, etc. Make thick porridge. Later, I heard that eating fruit in the morning is gold, eating silver at noon and eating copper at night, so I added fruit to the breakfast menu. " In addition, Miss Chen's breakfast also includes a bottle of yogurt, a little lettuce, 1 boiled eggs, and two pieces of toasted whole wheat toast. Because she ate a lot of breakfast, Miss Chen didn't feel too hungry at noon.

Nutritionist's comment: Generally speaking, this breakfast is rich and balanced. The yeast powder of thick porridge is a good source of vitamin B group and a good choice for vegetarians.

Fried dough sticks of sesame seed cake

When more and more people are moving closer to western breakfast, Ms. Zhang, who works as an editor in a magazine, still has a soft spot for traditional Chinese breakfast (sesame cake, fried dough sticks and soybean milk). "When I was a child, I often ate fried dough sticks. When I grow up, I feel that the fritters are unhealthy, so now I choose sesame cakes for breakfast. "

Nutritionist's comments: sesame cakes, fried dough sticks, radish cakes, fried dumplings, etc. Have the problem of high oil. Oil can be seen on the surface of fried dough sticks, so people will be alert when they eat it. However, it is generally believed that baked sesame cakes have no luster on the surface, and there must be less heat and oil, but it is not necessarily so. The reason why the sesame seed cake tastes crisp and delicious is that a lot of oil is added when it is made. The calorie of a sesame seed cake is about 230-250 calories, of which about 25% comes from fat. In addition, soybean milk is also a medium-fat food, and the fat content of this combination is really high. Protein can eat fried dough sticks with soybean milk and sesame seeds, but there is too much grease and the quality is low.

Nutritionist's suggestion: this kind of breakfast is high in calories and fat, and it should not exceed 1 time a week, and the lunch and dinner on that day must be as light as possible, so don't eat fried or fried food.

This kind of breakfast also lacks vegetables, so it should be supplemented in the other two meals. According to your personal habits, you can eat 1 serving of fruit, or you can not eat it in the morning and eat 1 serving at noon and afternoon. Buy white soybean milk without sugar, and then add sugar appropriately. Sesame on the sesame cake should not be chewed. After swallowing, sesame will stick to the stomach wall, which may easily lead to stomach pain in some people. Please be careful when eating.

Western breakfast zu

There is a western-style fast food restaurant on the ground floor of the office building. Therefore, "a ham and egg sandwich with a cup of milk tea" is almost the breakfast content of Manager Chen of the planning department of a foreign-funded company from Monday to Friday. Compared with lunch and dinner, he thinks breakfast is enough, but it only provides physical needs for work in the morning. "I'm too lazy to think about what changes should be made to breakfast," he confessed.

Nutritionist's comment: You may eat too much oil. First, the hamburger meat used in western fast food is high in fat. If you cook at home, choose lean meat with less fat, which can reduce the proportion of fat. Moreover, the ham in the sandwich and the meat in the hamburger are fried, and with fried eggs and a thick layer of fat-rich salad dressing or cream, unless you eat less oil and meat in the other two meals a day, you will consume too much oil at the end of the day. Coffee and milk tea are another problem. Milk tea can never replace milk, because the milk content is very small and sugar is added. The ideal choice is with low-fat milk. As for drinking coffee in the morning, it is a matter of personal habit, and it is not necessary to remove it from breakfast; Moreover, drinking coffee and tea in the morning can not only refresh people, but also stimulate defecation and slightly relieve constipation for people who drink less and are not addicted. But avoiding drinking black coffee on an empty stomach is easy to hurt your stomach.

Nutritionist's suggestion: this kind of breakfast has few vegetables, so it should be supplemented at lunch and dinner. Keep less than two cups of coffee every day. But it is best to drink tea and coffee two hours before or after meals, because it will affect the body's absorption of iron, so try not to drink it while eating. This kind of breakfast is easy to eat too much fat and should not be more than three times a week.

It is recommended not to order set meals, such as hamburgers and French fries. Choose a small glass of orange juice or milk as a drink instead of a large amount of sugary cola. In addition, don't eat fried or fried food for lunch and dinner that day, try to choose the cooking method of boiling or steaming.

Bread and milk clan

Miss Lin, an accountant of a trading company, often eats pineapple bread, red bean bread and cream bread for breakfast, and then drinks a bottle of milk, sometimes with coffee. Because it is convenient and easy, many families use this mode for breakfast.

Nutritionist's comment: Bread with stuffing, whether salty or sweet, contains a lot of oil and sugar, and is not suitable for breakfast after careful processing. Breakfast with too much sugar has one disadvantage. It makes your blood sugar rise and fall quickly, and it will fall very low. Before 10 in the morning, your spirit may begin to decline.

Breakfast should include both carbohydrates and protein. It is best to eat complex carbohydrates, such as whole wheat bread and oatmeal, which can make blood sugar more stable. Toast bread looks "safe", with no stuffing and no powdered sugar. But if bread is delicious, there must be a lot of oil, especially fresh milk toast and egg toast, which is smooth and refreshing. If you succeed, you will always cheer. As for butter, jam or peanut butter spread on toast, peanut butter is not low in calories and grease, so it should be spread less.

Nutritionists suggest that children and adults over two years old can drink low-fat milk or skim milk to reduce the total fat intake in a day; Stuffed bread is high in calories and oil, so don't eat it often. If you want to eat sweet, you might as well choose toast with 1 teaspoon jam. In addition, you can often change the variety of jam on toast, avoiding applying cream (accumulating trans fatty acids), peanut butter (accumulating aflatoxin) and jam (accumulating sugar) every day, and applying less.

Two slices of toast coated with peanut butter, cream or a slice of low-fat cheese, and a bottle of low-fat milk or yogurt are more suitable choices. If you have time, prepare some lettuce, tomatoes and cucumbers to eat, and the nutrition will be more balanced.