We often hear people say "eat well for breakfast, eat full for lunch, eat less for dinner." So what should we eat for a nutritious and slimming breakfast? Let's take a look at how to have a healthy breakfast together!
What to Eat for a Nutritious and Slimming Breakfast
1. Whole Wheat Bread + Soy Milk
A nutritious breakfast for weight loss should also provide sufficient nutrients. Eating two slices of whole wheat bread can satisfy the body's need for calories, and pairing it with a cup of warm soy milk can provide protein. Both whole wheat bread and soy milk are low in calories, so you don't have to worry about consuming too many calories.
2. Oatmeal + Milk
Oatmeal is rich in dietary fiber, which is easily absorbed by the body and has low calories. Brewing oatmeal with hot milk can provide nutrition and help with weight loss.
3. Honey Water + Boiled Egg
Boiled eggs are low in calories and rich in protein. They can provide the body with the necessary protein. Drinking a cup of honey water can promote gastrointestinal movement, detoxification, and slimming.
4. Vegetable Juice + Whole Wheat Toast
Extracting juice from vegetables such as carrots or tomatoes can provide vitamins and dietary fiber. Pairing it with low-calorie whole wheat toast is a great choice.
5. Soy Milk + Protein Powder + Ham Sandwich
Mix a cup of soy milk with a spoonful of protein powder. Pair it with whole wheat bread and low-fat ham slices to make a homemade ham sandwich. Protein powder can provide you with more energy and contains plant estrogen.
6. Tomato Egg Soup + Toast
Slightly stir-fry fresh tomatoes with a small amount of olive oil, add water, bring to a boil, and add beaten eggs for seasoning. Toast two slices of whole wheat bread.
7. Japanese Miso Vegetable Tofu Soup + 2 Hand Rolls
Add your favorite vegetables to tofu, cook with Japanese miso sauce, and you'll have a delicious and non-fattening breakfast soup. This breakfast combination is high in fiber and low in calories. Japanese miso is a common household condiment in Japan, rich in protein and low in fat, suitable for long-term consumption.
8. Whole Wheat Bread + Low-fat Milk
If you don't have much time in the morning, prepare this simplest and nutritious slimming breakfast! Carbohydrates and protein.
9. Cooked Corn + Mung Bean Porridge + Pickles
Cook corn and mung bean porridge in advance. Heat it up in the microwave in the morning. Eat half a corn and have a bowl of mung bean porridge with pickles. It helps clean the intestines.
10. Fried Egg Sandwich + Vegetable Fruit Juice
After frying an egg, take two slices of whole wheat bread and add ham, lettuce, and low-fat salad dressing according to your taste. Use seasonal fruits to make different fruit juices. Orange carrot juice, sweet melon apple juice, pure kiwi juice, pure cucumber juice are all good choices, which can help eliminate toxins and enhance metabolism.
11. Skim Milk or Yogurt + Soda Biscuits
This nutritious breakfast is suitable for those who love snacks and busy office workers. They are easy to prepare. Soda biscuits have the lowest calorie content among biscuits. The correct order to eat breakfast is to eat soda biscuits first and then drink milk. Avoid drinking milk on an empty stomach.
12. Whole Wheat Bread + Milk Oatmeal
In the morning, the body absorbs oxygen well, which promotes fat burning. Calcium accelerates fat burning. Oatmeal makes metabolism fast and detoxifies the body.
13. Black Rice Porridge + Oatmeal Steamed Bun
Eating coarse grains in the morning is good, but avoid adding white sugar. A small amount of rock sugar is enough. This way, you won't gain weight and it's also beneficial for your own nutrition absorption. This breakfast combination is low in calories, so weight-loss enthusiasts can enjoy it without worry.
How to Eat a Nutritious Breakfast
1. Drink a large glass of water after washing up
Reason: Replenish lost water and cleanse the intestines.
How much water is appropriate: Don't drink too much, 500-800 ml is ideal.
2. Control calories
The calories consumed for breakfast should be one-quarter of the total calories for the day, about 400-500 calories. You can choose rice gruel, steamed buns, oatmeal, whole wheat bread, etc. as the main food, and choose milk or soy milk to supplement protein.
3. Keep it light
The main dishes for breakfast should be light porridge with vegetables, pickles, etc. Since the stomach and intestines have been empty overnight, they should not be stimulated with greasy and heavy foods.
4. The best time to have breakfast
Scientists say that 7-8 am is the best time to have breakfast, with the best appetite and digestion. Therefore, the ideal interval between breakfast and lunch is 4-5 hours.
Recommended Nutritious Breakfast Foods
1. Milk
Milk contains rich protein and calcium, as well as sugar, fat, amino acids, and other trace elements. The nutrients in milk are very close to the nutrients needed by the human body. Therefore, milk is an indispensable food for breakfast. People who are concerned about weight can choose skim milk.
2. Eggs
Eggs are rich in cholesterol, protein, and amino acids. They are nutritionally rich, and the proportion of amino acids in egg protein is very suitable for human physiological needs. Eating an egg for breakfast every day can effectively supplement the nutrients needed by the brain, nourish yin and moisturize dryness, and calm the mind.
3. Fruits
Fruits contain a large amount of vitamins and dietary fiber, which can help digestion. For example, bananas have a laxative effect, while water peaches and navel oranges have a potassium supplement effect. Each fruit has its own benefits, so be sure to eat a fruit every morning.
4. Green vegetables
Green vegetables contain a large amount of carotene and vitamin C, which can promote the metabolism of skin cells and have anti-aging effects. Since green vegetables have low calories, they are also beneficial for weight loss. The presence of vitamin C makes green vegetables have anti-cancer effects. Eating more green vegetables can also maintain skin elasticity and reduce wrinkles.
5. Whole wheat bread
Whole wheat bread is made from whole wheat flour without removing the bran and wheat germ. It contains rich dietary fiber, vitamin E, zinc, potassium, and B vitamins. After a night of digestion and absorption, the stomach and intestines are basically empty in the morning, so it is more beneficial for the body to absorb the nutrients in whole wheat bread. It is also beneficial for the maintenance of women's skin.
6. Soy milk
Soy milk not only contains abundant plant protein needed by the human body but also contains vitamin B1, B2, calcium, iron, and other nutrients. The calcium content in soy milk far exceeds that of other dairy products. Drinking soy milk can prevent senile dementia, prevent and treat asthma, regulate endocrine disorders, and delay aging.
