What s the most nutritious thing to eat for breakfast? What is the most nutritious for breakfast?

So many foods claim to be nutritious, which ones are true?

Nutritious breakfast pairing.

1. Cereals include rice, flour and grains. It mainly provides carbohydrates, protein, dietary fiber and B vitamins. They are the main source of energy in the diet, and it is better to eat a variety of cereals in a mix than a single one. Each person should eat 350,500 grams per day.

2. Vegetables and fruits mainly provide dietary fiber, minerals, vitamins and carotene. Vegetables and fruits have their own characteristics and cannot be completely substituted for each other, so you can't just eat fruits without vegetables. Generally speaking, vegetables with darker red, green and yellow colors and dark yellow fruits are rich in nutrients, so you should choose more dark-colored vegetables and fruits.

400,500 grams of vegetables and 100,200 grams of fruits should be eaten every day.

3. Fish, shrimp, meat and eggs (meat including meat, poultry and offal) mainly provide high-quality protein, fat, minerals, vitamin A and B vitamins. They differ from each other in terms of nutrient content. 150 200 grams should be eaten per day.

4. Milk and legumesMilk mainly includes fresh milk, milk powder, etc. In addition to being rich in high-quality protein and vitamins, it also has a high calcium content and a high utilization rate, which is an excellent natural calcium**. Beans are rich in high-quality protein, unsaturated fatty acids, calcium, vitamins B1 and B2.

250 500 grams of fresh milk and 50 100 grams of beans and soy products should be eaten every day.

5. Oils and fats include vegetable oils. Mainly provides energy. Vegetable oils also provide vitamin E and essential fatty acids. No more than 25 grams per day.

A simple and nutritious breakfast Ingredients: sliced bread, honey, sesame sauce Take a slice of bread, first coat a layer of honey, and then a layer of sesame sauce, it's OK (pay attention to the order, if you first spread the sesame sauce, it will affect the penetration of honey, and the taste will be bitter like sesame sauce, I don't believe you try it).If you like a heavy taste, fold a single slice in half, and if you like a light taste, cover a slice of white bread.

Pros: Convenient, simple and economical. Nutritious, honey sesame sauce is a healthy food.

And sesame sauce is very calcium-replenishing.

Eggs and milk are rich in high-quality protein, close to the structure of the human body, and are easily absorbed and utilized.

Eggs in milk are rich in mineral components, eggs in the mineral balance, and milk calcium content is very prominent, high-quality milk 100g contains 100 150mg of calcium, daily intake of 300g of dairy products can supplement most of the daily calcium needs, long-term lack of milk intake, more likely to lack of calcium, induce osteoporosis and other symptoms. Milk and eggs also contain a certain amount of fat, protein and fat can provide sufficient satiety, even if you only eat eggs and milk for breakfast, you can survive most of the breakfast, not easy to be hungry and lack of nutrients.

Milk can be replaced with yogurt or soy milk, but it is best not to drink soy milk for a long time, and wake up with drinking at intervals, because the calcium content in soy milk is low, and long-term soy milk may cause calcium deficiency.

Eggs and milk are the most cost-effective choice to provide high-quality protein and minerals, if you don't want to eat eggs and milk, you can also supplement some protein-rich foods such as fish and shrimp to achieve the effect of protein supplementation.

In addition, in order to supplement some calories for consumption, it is best to consume staple foods appropriately, and there can be many choices of staple foods, such as bread, rice, pasta, etc., but if it is healthier, it is recommended that you choose foods rich in dietary fiber as staple foods, such as can.

Add some coarse grains and beans to white rice, for example, you can eat some potatoes as a staple food, and you can choose brown rice as a staple food, such as oats, purple rice, black rice, etc. Dietary fiber provides better satiety and stabilizes blood sugar after meals. It is recommended that the amount of staple food should not be too much, and the amount of a small bowl of rice is enough, such as a multigrain bun, a coarse grain steamed bun, half a cut corn, and half a large sweet potato.

Eggs and milk and staple foods still lack some water-soluble vitamins, so if you want to pursue perfection, you can add the right amount of fruits and vegetables, which can also add color and flavor and provide dietary fiber intake. In addition, you can also eat some nut foods, supplement unsaturated fatty acids, supplement richer minerals, nuts are appropriate every day, preferably a small handful, about 25 35g is appropriate, nuts have more oil content, and eating too much will also have disadvantages.

As the first meal of the day, breakfast needs to replenish the human body with a full day's energy, so the choice of breakfast is particularly important, you can choose high-protein milk plus eggs, bread and other coarse grains. Chinese are accustomed to eating porridge in the morning, which can also be paired with buns, fritters, and eating some fruits appropriately, which can also supplement vitamins to the body.

Eating milk and egg stews is the most nutritious. Milk stewed egg is a dessert with eggs, milk, sugar, etc. as the main ingredients, it is smooth and delicate, melts in the mouth, and has the effect of nourishing yin and nourishing the skin, strengthening the body.

It is best to eat porridge for breakfast, eat steamed bread and eggs, which is very nutritious, and can supplement rich protein and fiber, which is very good for the body and can enhance the body's metabolism.

So many foods claim to be nutritious, which ones are true?

Breakfast is actually very important, and it is important to eat nutritious and complete foods. We can eat eggs for breakfast, drink milk, steamed bread. You can drink your own soy milk.

You can put barley, millet, black rice, red beans, black beans, soybeans, cowpeas and so on. It is best to eat less fritters and drink less soy milk bought.

For breakfast, you'll have plenty of milk and eggs. There is also preserved egg and lean porridge, which are nutritious, and you must change them every day to eat.

Milk, eggs, red bean porridge, orange juice, etc. are very nutritious for breakfast.

As long as there were eggs and milk for breakfast.