Although breakfast is small, it actually accounts for 30% of the whole day's diet. It is important to choose what to eat. A perfect breakfast should have four elements.

1. Carbohydrate

Is our staple food, such as porridge, noodles, steamed bread, bread and so on. After a night's consumption, the glycogen in the body is obviously not enough, so it is necessary to supplement carbohydrates (sugar) in time to avoid hypoglycemia.

2. Quality protein

Including milk, yogurt, soybean milk, eggs, meat and so on. Eating only carbohydrates is not enough to provide energy and support our physical activities. You also need to add high-quality protein to keep your body releasing energy.

3. Vitamins and cellulose

In 20 16, a new term "vegetables in diet" was put forward in the dietary guide for residents. Eating vegetables for breakfast is easier to achieve the goal of 300~500g per day, and it can meet the needs of vitamins, minerals and dietary fiber intake.

4. High-quality fat

Fat intake is also an important part of diet. You can mix the soaked oats with nuts, yogurt and fruit, which is delicious, nutritious, full and not easy to get fat.

Can be analyzed in more detail-

Western breakfast is commonly matched: fried eggs/bread/sandwiches+milk+fruit and vegetable platter.

Common collocation of Chinese breakfast: porridge/oats/noodles/eggs/buns+milk/soybean milk/yogurt+fruits and vegetables.

In porridge and noodle rice, porridge is the first choice for breakfast, followed by noodle soup (powder). Because they can replenish more water and make more room to eat other things, so the nutrition is more balanced.

There are many kinds of porridge. People who love sugar should eat less white rice porridge. They can choose miscellaneous grain porridge and add various beans and grains, which will have better health preserving effect and satiety function.

In addition, I would like to remind you that if you cook your own western-style breakfast, you should choose whole wheat for your bread, and then add less butter and mayonnaise. These are substances with higher calories and may be hidden "obesity" factors.

When cooking Chinese breakfast, noodles should be rich in "content", such as putting an egg and some vegetables and tomatoes, so as not to be bored.

In addition, the reasonable amount of breakfast should be: by lunchtime, there is only a little hunger. Being too hungry means eating less; Too full means eating too much, so we need to adjust the quantity and variety.

Lunch is the most reasonable.

Porridge and rice noodles, rice is the first place for lunch, which can provide enough calories to maintain afternoon activities.

Although the saying goes that lunch should be "full", in fact, the reasonable amount is seven or eight points full. And the principle of lunch is high protein, low fat and little salt.

For lunch, meat intake is more important. Meat can be selected from red meat (pork tenderloin and lean meat), white meat (chicken breast) and aquatic products (hairtail and eel), with low fat content and high protein content. Vegetables can be carrots, asparagus, bitter gourd, purple cabbage, fungus, etc.

Of course, if you don't like it, or you have no appetite in summer. You can also eat health porridge or noodles instead.

Dinner depends on what you eat during the day.

Eat or drink porridge for dinner. The principle of dinner is to eat more vegetables, coarse grains, fish and shrimp, and less meat. Most of us don't eat much vegetables for brunch, so we have to make up for dinner.

In addition, the "Dietary Guidelines for Residents" proposes that 250~400g of cereals and potatoes should be consumed every day. If there is no time to eat during the day, it can be concentrated in the evening. For example, corn, sweet potatoes, all kinds of beans and so on. You can eat miscellaneous grains porridge (rice) instead of white rice.

Generally speaking, whether you are drinking porridge or eating, the principle of three meals is to match enough vegetables and the right amount of fruits/fish/shrimp/meat/beans/whole grains/potatoes, so that the nutrition will be balanced and you can eat healthily!

Eat less sweets, snacks and fried foods!