What is the best breakfast for students in the morning?

In the morning you should eat lighter, a glass of milk + whole wheat bread + a fruit.

Or a cup of soy milk + porridge + apples.

Or a hard-boiled egg (be careful not to boil the egg in milk,) + yogurt, just don't eat anything too greasy anyway

Milk is a must, and it's better to eat some whole grains.

Don't snack and drink some milk.

Goji berry pumpkin mixed rice porridge.

Ingredients: 1 handful of wolfberry, 150 grams of pumpkin, 50 grams of millet, 50 grams of red rice, 4 bowls of water.

Method: Wash the wolfberries, remove the hard skin of the pumpkin, and cut into small cubes. Millet and red rice are washed well. Place together in a casserole and simmer for 40 minutes before serving, or cook in a pressure cooker.

Nutrition comments: Lutein, zeaxanthin and carotene are very rich in raw materials, and the taste is sweet and soft.

Carrot papaya milk soup.

Ingredients: half a carrot, half a papaya, 500 grams of milk, a little sugar.

Method: Carrots and papaya pieces are steamed first, then beaten into a pulp with a soymilk machine, mixed with milk, and a little sugar can be eaten. Note that the papaya must be steamed and mixed with milk, otherwise the enzymes in the papaya will cause the milk to coagulate, producing bitter peptides.

Nutrition Comments: It has a natural sweet taste and a very good taste. It should be noted that people with weak stomach and intestines, easy diarrhea, and gas production should not drink too much.

Goji berries and pistachio soy milk.

Ingredients: 1 handful of pistachios, 25 grams of soybeans, 1 handful of wolfberry.

Method: Wash the wolfberries, peel and peel the pistachios, and soak the soybeans overnight in advance. Add 1000ml of water, beat it into soy milk with a soymilk machine, and drink.

Nutritional review: Pistachios are one of the higher carotene in nuts, and soybeans also contain a small amount of carotene. Use them with zeaxanthin-rich goji berries, the oil in which can promote the absorption of carotene and zeaxanthin.

The above three breakfasts are mainly for eye protection, and different diets have different effects, such as nuts can nourish the brain, so parents should not think that students only need to study, and it is also the age of growing the body, breakfast is the most important.

1. Eat bread for breakfast and drink milk or coffee, which is convenient and trouble-free. However, bread should pay attention to the choice of whole wheat bread, oatmeal, etc., peanut butter is appropriate, and margarine is mostly hydrogenated to form a trans fatty acid, which has been proven to be related to cardiovascular diseases, and regular consumption is not good for health.

2. Two slices of toast with peanut butter and cream, and a bottle of low-fat milk or yogurt, which is a more appropriate choice. If you have time, prepare some lettuce, tomatoes, and cucumbers to eat, and the nutrition will be more balanced.

3. Tea eggs, meat buns with milk, preferably lettuce salad.

4. How about the traditional baked cakes, fritters and soy milk? The crispy and delicious baked cake is because a lot of oil is added when making it, and soy milk is also a medium-fat food, and the amount of fat in this combination is really high. Too much fat makes most dietitians have a low opinion of this type of breakfast.

5. There is no problem that the fat is too high in the porridge and side dishes, but the nutritional value of pickles and tofu is low, and the sodium content is too high. In addition, preservatives may be added to processed foods, which can easily harm the liver and kidneys if eaten frequently. Some elderly people or early vegetarians only eat porridge with pickles and tofu, which lacks protein and is not an ideal way to eat.

Porridge is served with a poached egg or lean meat, while vegetarians choose to eat a piece of tofu or bean curd, vegetarian chicken and other bean products.

6. Fruits are gold in the morning, silver at noon, and copper in the evening, so it's best to add fruits to your breakfast menu. But it is not recommended to drink fruit juice, it is too high in calories. Breakfast should be made up of four major food groups: cereals, milk, meat, eggs, and vegetables and fruits.

Grains for breakfast recipes: steamed buns, buns, bread, large (small) rice porridge, white porridge, noodle (slices) soup, nutritious cereals, wontons and other breakfast recipes for milk and legumes: soy milk, tofu brain, milk (goat's milk), boiled soybeans, soy beans Meat and eggs for breakfast recipes:

Ham meat, beef in sauce, chicken in sauce (leg), fried fish, eggs (steamed, fried, fried, fried).

Vegetables and fruits in breakfast recipes: cucumbers, radishes, lettuce, cabbage, tomatoes, fruit salad breakfast is reasonable depends on two aspects, one is that breakfast energy and nutrients should account for one-third of the nutrients throughout the day, generally speaking, as long as you eat these four types of food, it should be considered a good breakfast. In addition, people generally rarely eat fresh vegetables and fruits, in fact, fresh vegetables and fruits can provide a lot of vitamin C, vitamin C can help the brain to use oxygen.

You can choose different fresh vegetables and fruits according to different seasons, and you can be flexible and mastered. I think it's good to pair cereals with animal foods, buns are a great breakfast food, and dumplings are good as long as they're not fried.

Monday: Pumpkin and millet porridge, steamed buns or buns, 1 egg, and a fruit platter.

Peel and dice the pumpkin, add water to the pot, put the pumpkin to cook, add millet, bring to a boil, turn to low heat, and cook for 20 minutes.

Tuesday: sliced bread, a fried egg, broccoli, less nuts.

Heat the oil, crack in the eggs, fry over low heat, turn over and sprinkle with fine salt to taste.

Wednesday: Egg tomato noodles, small fruit platter.

Shred the onion and chop the garlic sprouts. Cut the tomatoes into small pieces and stir the eggs well. Add a little oil, scramble the eggs into omelets, remove from the pan and serve on a plate.

Sauté the onion and garlic sprouts over high heat, add the tomatoes and stir-fry until the juice is released, add the omelet, stir into several pieces, add the water, bring to a boil, add the noodles, and remove from the pan.

Thursday: A handful of yogurt and walnut, hazelnut, almond, pine nut each. You can also add a fruit.

Friday: milk cereal, a carrot pancake, a few slices of fruit.

Wash the carrots, cut them into thin strips, cut the ham sausage into fine pieces, add the chopped green onions, add water and flour, stir well, brush the pot with a small amount of oil, pour in the stirred paste, fry for two minutes, brush the surface with oil, turn over, fry for two minutes, remove from the pan.

Saturday: You can give your child what they love to eat in moderation, such as French fries and fried dumplings, but the staple food is still healthy and nutritious.

Wrap the dumplings, pour a little oil into the pot, fry until golden brown, pour in a little water, submerge the dumplings, and boil them dry.

Sunday: After a week of hard work, give the proudest child a sweet rice ball, sweet to the heart.

Fry the sesame seeds, beat them into crumbs, stir well with sugar, add boiling water to the glutinous rice flour, knead them into a uniform ball, add the filling, and wrap them.

1. The most classic collocation

Soy milk, fried dough sticks, tofu brain (bean curd).

Tofu brain is the essence of a large number of soybeans, which is extremely rich in nutrients, and tofu brain is extremely rich in iron, calcium, phosphorus, magnesium and other nutrients, which are a variety of trace elements necessary for the human body. Among them, calcium is the most abundant, because tofu brain is coagulated by adding gypsum.

In addition, tofu brain also contains sugars, vegetable oils and rich high-quality protein, so it is known as "plant-based meat".

2. Meat and vegetable matching

Omelette, fried vegetables, fried sausage, milk

This breakfast is rich in protein, vitamins, and milk is the best choice for calcium. This kind of breakfast children not only like to eat, but also is very nutritious.

3. Must-have breakfast in winter

Millet porridge, roasted chestnuts, fried dumplings, braised eggs, pickles

Millet porridge is one of the most popular foods for children and adults in winter, and its glutinous taste makes people have an endless aftertaste. Roasted chestnuts are one of the three-piece winter sets, and the fried dumplings are simple and delicious.

In addition to providing nutrition, jam bread mainly ensures the calories that students need in the morning, while milk, eggs and apples mainly provide the needs of various nutrients such as protein, trace elements, vitamins and so on.

How to match student breakfast with more nutritious and delicious food? For breakfast, there should be staple foods, fruits, meat, eggs, soy milk, etc. Cereals and potatoes, i.e. staple food. Steamed buns, bread, cereals, noodles, bean buns, etc. are all suitable for breakfast staples.

animal foods such as meat, fish, eggs, etc.; milk and beans and their products; Vegetables and fruits. If these 4 categories of food are included in the breakfast, it is nutritionally adequate; If only 3 of these categories are included, the nutrition of breakfast is relatively sufficient; If only 2 or less of these categories are included, the breakfast is not nutritious enough.

Eggs, milk, beans choose two, the quality and quantity of protein in food, the proportion of various amino acids, related to the synthesis of various proteins in the human body and tissue renewal Therefore, it is best to have two kinds of milk, eggs and beans in breakfast, which can not only provide sufficient protein, but also delay the emptying rate of the stomach and prolong the feeling of satiety after meals. Eat a small amount of nuts, which are rich in minerals such as potassium, calcium, magnesium, iron, zinc, and extremely rich in vitamin E, which can reduce the risk of chronic diseases. In addition, the unsaturated fatty acids in nuts are good for heart health.

Fried dough sticks or steamed buns with soy milk. This should be a standard configuration for Chinese breakfast, and relatively speaking, the nutrition is relatively balanced and comprehensive. And drinking more soy milk does have various benefits for the human body, which is not doubtful.

White porridge with eggs. This is also a very good breakfast choice, people eat one or two eggs a day is very good for the human body, and eggs are more suitable for most people, with white porridge, light and refreshing.

Bread with milk. This is a more popular nutritious breakfast combination that has emerged after the continuous improvement of people's living standards, relatively speaking, it is more suitable for some teenagers in the growth period.

1. Beef noodle soup Noodles are a very traditional noodle breakfast, but we can't deny its nutritional value just because it's ordinary. Not only does it provide enough calories for children, but the rich nutrients are also easily absorbed by the body. Second, fried rice.

To make fried rice, you need to save some rice for the night beforehand. It's perfect for making a pineapple fried rice. Three.

Chocolate yogurt cake. Milk cake is a classic healthy and nutritious breakfast. Cakes and milk are rich in protein.

You can eat eggs, you can drink milk, you can eat some vegetables, you can also eat some meat food, you need to match it reasonably according to your physical condition, so that you can be more delicious and ensure your health.

One serving of green vegetables, not greasy, a little vegetarian green vegetables, one serving of solid protein and one serving of liquid protein, boiled eggs, soy milk or milk, and the staple food is recommended to be coarse grains with low GI and slow glycemic rises.

1. Soybean milk and fritters, bean plants are crushed and burned into bean juice, containing the nutrients of bean plants are easier to absorb, fritters are a kind of special breakfast in China, fried with flour, rich in protein, fat, vitamins, etc., and crisp and delicious, the two are even more delicious.

2. Milk can calm the mind and improve memory. The bread is baked with multigrain grains, which is very nutritious, and the eggs are also rich in protein, so it is very nutritious for breakfast.

3. Porridge is rice and cereal crops boiled together, not only delicious but also easy to absorb, steamed bread is made of flour through fermentation, the taste is sweet and delicious, and nutrition is needless to say, make some side dishes with vegetables, with porridge steamed bread, it will definitely make your breakfast very fulfilling.

According to the basic requirements of the daily dietary nutrient supply of students in China, the content of various nutrients in the general breakfast recipe should account for about 30% of the daily supply. Here's what I've put together'Students' nutritious breakfast for a week is welcome to be referenced.

A nutritious breakfast for students for a week with 1

Breakfast on Monday: nutritious porridge with milk cereal, 1 fried egg, pancakes (pumpkin pancakes or other vegetable pancakes can be made according to seasonal dishes), plus a few slices of fruit peaches (you can choose other fruit slices).

Tuesday breakfast: millet porridge, sausages, fried tofu cubes, vegetable platter (tomatoes and fruit bell peppers or others), the main course can be steamed buns or steamed buns.

Wednesday breakfast: bread slices or croutons, potato chips, sausages, broccoli, plus a fruit, a glass of milk or nutritious tea (honey milk tea, honey chrysanthemum tea, etc.).

Thursday Breakfast: Pan-fried steamed buns, rice wine dumplings, noodles and sausages, sliced or diced, with apple or banana slices and other fruit slices.

Friday breakfast: the main dish is seaweed and clear soup strips, plus a fried egg, a few broccoli, fruits with grapes or grapes, other fruits, and vegetables can also be selected according to the needs of children.

Saturday breakfast: staple food Xiaolong buns, add eight-treasure porridge, or black rice porridge, or soy milk, add braised tofu or other side dishes, and then appropriately serve with some vegetables and fruits platter to make it nutritionally balanced.

Sunday staple food: Grilled or fried steamed buns, with porridge, pickles, and a dish of light soy sauce, ginger and garlic juice as a spare dipping sauce, as a condiment for students. Serve with fruits or vegetables, such as cherry tomatoes or cucumber slices.

A nutritious breakfast for students for a week with 2

Monday

Staple food: two rice (rice, millet).

Stir-fry: mapo tofu (minced meat, tofu, fungus, green garlic), fried tomatoes with eggs (tomatoes, eggs).

Side dishes: Mix with peppers (peppers, cucumbers, coriander).

Soup: sea rice cabbage soup (Chinese cabbage, sea rice).

Tuesday

Staple food: Hanamaki (white noodles, sesame sauce).

Stir-fry: braised beef (beef, carrots, potatoes), fragrant dried celery.

Side dishes: peanuts and celery leaves.

Soup: Tomato soup with shrimp skin.

Wednesday

Staple food: fried noodles (yellow sauce, diced fatty and lean pork, cucumber, heartfelt radish, boiled soybeans, mung bean sprouts, minced celery).

Side dish: Deep-fried chicken liver. Soup: Noodle soup.

Thursday

Staple food: red bean rice.

Stir-fry: Chicken (chicken, potatoes, carrots, smoked tofu), minced garlic cabbage.

Side dish: Stir-fried pickled radish.

Soup: Egg soup with seaweed and green onions.

Friday

Staple food: pancakes.

Copying vegetables: Copying vegetables (pork, mung bean sprouts, spinach, leeks, water powder), fried vegetarian meatballs (carrots, potatoes, tofu, coriander).

Side dish: Kimchi.

Soup: yellow cornmeal porridge.

Saturday

Staple food: dumplings (white noodles, pork, Chinese cabbage, leeks).

Side dishes: pork skin jelly (meat skin, green beans, carrots), salted duck, pine nut shiitake mushrooms, mustard cauliflower.

Sunday

Staple food: fat cake (yellow corn flour, white flour, soybean flour, jujube, sugar).

Stir-fry: braised fish, stir-fried chrysanthemum, stir-fried beef with shallots, mushroom-roasted gluten.

Side dishes: shredded kelp with garlic, mix three kinds (peanuts, celery, carrots).

Soup: Hot and sour soup (tofu, animal blood, eggs).