What You Need to Know About a Healthy Breakfast

“The plan for the day lies in the morning,” and breakfast has become a crucial meal of the day. Its role goes beyond merely “filling the stomach” as it significantly contributes to ensuring overall health, maintaining physical energy, and enhancing learning and work efficiency. Therefore, the nutritional content of breakfast should not be taken lightly.

A healthy breakfast should include three main categories of nutrients: carbohydrates that quickly provide glucose to the brain, protein substances that provide basic materials for bodily organs, and vitamins, minerals, and plant nutrients that maintain normal physiological functions.

Although many people consciously try to intake these three types of nutrients, the choice of ingredients often deviates from the intended goal.

Concerns About Breakfast

Can you only eat one egg a day?

Some believe that only one egg per day is allowed, and some even avoid the egg yolk due to its high cholesterol content. However, it’s essential to note that cholesterol comes in both good and bad forms. The egg yolk contains beneficial cholesterol, and it is rich in phospholipids, fat-soluble vitamins A, D, E, as well as nutrients like calcium, phosphorus, and potassium. It has the effect of reducing “bad cholesterol” and improving brain memory, providing comprehensive nutrition to the body.

For healthy individuals, consuming one egg per day is beneficial. If more eggs are desired, it’s advisable to discard the egg yolks. However, for those with poor liver or kidney function, individuals with high cholesterol, or patients with coronary heart disease, cholesterol intake should be controlled as per the doctor’s recommendations.

Is it not advisable to drink milk on an empty stomach?

During an empty stomach, the body urgently needs to replenish energy. Drinking milk at this time, where the protein will be used for energy and not for synthesizing body tissues, is believed by some to cause protein wastage. However, in reality, milk contains about 4.5% lactose and around 3% fat, which will prioritize providing energy, saving protein. Therefore, it does not lead to protein wastage.

If experiencing bloating or diarrhea after drinking milk, it may indicate lactose intolerance. In such cases, it’s advisable to consume some starchy foods before drinking milk or choose yogurt.

Is vegetable salad low-fat and healthy?

Vegetable salad is often considered a low-fat and healthy meal, enjoyed by many, and some even consider it a staple. While the vegetables in the salad are indeed nutritious, adding various dressings like salad dressing and mayonnaise can make it less healthy. Most of these dressings contain a significant amount of fats, mostly saturated fats. Excessive intake not only leads to obesity but also increases the risk of cardiovascular problems.

Therefore, replacing various dressings with yogurt can achieve the desired low-fat and healthy outcome.

Is fruit juice better absorbed?

Knowing that commercially available fruit juices contain too many additives and sugars, some opt to freshly squeeze juice from fruits, thinking it is full of nutrition. However, fresh fruit juice also has its drawbacks!

It takes a long time to eat one apple, while a cup of apple juice can be consumed in three to five sips. Moreover, it takes about four apples to make one cup of juice, inadvertently increasing fructose intake. Additionally, juice has a low satiety level, making it easy to consume in excess.

Furthermore, after juicing, due to the breakdown of cell walls, the sugar content turns into “free sugars,” which are digested and absorbed more quickly, resulting in a higher glycemic index. Therefore, it is better to consume fruits directly.

Common Queries about a Healthy Breakfast

Healthy Breakfast Formulation

Eating a good breakfast opens the door to a day full of energy. What does a healthy breakfast look like?

1 bowl of red bean porridge

1 bowl of oat milk

2 slices of whole wheat bread

1 egg yolk, several egg whites

1 large orange

This breakfast aligns with the dietary guidelines’ recommended breakfast composition.

A healthy breakfast usually consists of four main components:

Cereal: A serving of high-quality cereal can provide energy, promote metabolism, and control sugar without causing weight gain. It’s crucial to have a balanced mix of coarse and fine grains, such as whole wheat mantou, whole wheat bread, non-instant oatmeal, buckwheat noodles, whole grain porridge, corn, and sweet potatoes.

Meat and eggs: Fish, shrimp, lean meat, and eggs all belong to high-quality proteins, and you can choose among them. If time is limited, one boiled egg can suffice. If there is ample time, choose low-fat meat that can be quickly cooked, such as air-fried chicken breast or pre-boiled beef.

Milk or dairy products: Milk, yogurt, and cheese are all suitable. Dietary guidelines suggest a daily intake of 300ml to 500ml of milk. Ensure to choose genuinely healthy milk, not beverages labeled as oat milk or fruit-flavored milk, as they are essentially sugary drinks and not healthy.

Vegetables and fruits: Contribute to vitamins and dietary fiber. About 150g of vegetables, whether stir-fried or cold dishes, can be chosen. If there’s no time to cook, eat tomatoes or cucumbers raw. For fruits, consume one the size of a fist, such as apples, oranges, or blueberries. Adding nuts like pine nuts and almonds would be even better.

Conclusion

Choosing a healthy breakfast is the first step in caring for oneself. The simple combination of red bean porridge, oat milk, whole wheat bread, eggs, and fruits provides comprehensive nutrition needed by the body, injecting vitality for the day and enhancing efficiebreakfasncy.Developing good breakfast habits is a crucial starting point for a healthy lifestyle.