A nutritious breakfast means good performance at work! Nutritionists recommend this menu to keep you energetic all day long

Do you often feel like this: every morning you open the food delivery platform app, walk into a convenience store or breakfast shop, and have no idea what to order! I just bought a random breakfast, ate it hastily when I got to the company, and then started to get busy. But after 10 o'clock, I started to feel listless and yawned continuously! In fact, this is all caused by eating the wrong breakfast!

In this column, the nutritionist from Good Food Class will share how to choose the right breakfast and recommend a breakfast menu to help you improve your concentration during the day!

High sugar and high refined starch: a common breakfast problem for office workers

Some people say that eating breakfast is unhealthy, but I think whether or not to eat breakfast is not the point, the point is what you eat for breakfast! Think about our daily breakfast. Is it always a large amount of refined starch, such as steamed buns, white toast, bread, and then paired with sugary milk tea or black tea? Next, I will use fresh foods commonly found in convenience stores to estimate several combinations and talk to you about the problems with such combinations!

➤ Grilled chicken sandwich with sugary soy milk

Calories: 495 kcal

Nutrient content (percentage): Carbohydrates 46.6 grams (37.7%), protein 31.4 grams (25.4%), fat 20.3 grams (36.9%)

Sugar content (percentage): 25.2 g (17%)

➤Ham and cheese burger with sugary milk tea

Calories: 379 kcal

Nutrient content (percentage): Carbohydrates 58.2 grams (61.4%), protein 14.5 grams (15.3%), fat 9.8 grams (23.3%)

Sugar content (percentage): 32.7 g (34.5%)

➤Tuna rice balls with orange juice

Calories: 385 kcal

Nutrient content (percentage): Carbohydrates 77.3 grams (80.3%), protein 7.6 grams (7.9%), fat 5.1 grams (11.9%)

Sugar content (percentage): 36.9 g (38.3%)

After calculating these three common convenience store breakfast combinations, it was found that the three major nutrients did not meet the proportions of a balanced diet (50-60% carbohydrates, 15-20% protein, and 30% fat). Even the combination of tuna rice balls and orange juice, carbohydrates accounted for more than 80% of the calories.

In addition, these combinations have the problem of insufficient protein and too much refined sugar. Sugar accounts for up to 38% of calories, and the sugar content of each combination is close to or even exceeds the upper limit of sugar recommended by the World Health Organization (5-10% of daily calories). So, make a change and choose your breakfast! Make your work performance better!

Drink a glass of fresh milk in the morning instead of sugary drinks to improve nutritional deficiencies and health problems!

Almost all office workers have nutritional imbalance problems, the most serious of which is calcium! Calcium is very important for office workers. In fact, it is not only related to bone health, but also to nerves. Insufficient intake may also cause depression.

A Japanese study found that female office workers who do not consume enough dairy products and calcium have a significantly increased risk of depression. If they can supplement with enough calcium or dairy products, the risk of depression will be greatly reduced.

Our calcium intake has always been very poor. According to the National Nutrition Survey from 2013 to 2016, the calcium intake of boys and girls aged 19-44 only reached 50% and 46% of the recommended amount respectively. The best source is fresh milk. Compared with other beverages, the calcium content of fresh milk is 6.6 times that of soy milk, 9 times that of milk tea, and 33 times that of fruit juice!

This is why the National Health Service recommends that people consume 2 cups of dairy products every day (240 ml per cup)! According to data from the Food Ingredient Database, a 230 ml box of fresh milk can provide nearly 230 mg of calcium. If you drink 2 cups a day, you can supplement nearly 460 mg of calcium, which can make up for the calcium deficiency.

In addition to calcium, vitamin B2, which controls energy metabolism, is also just within the recommended amount. If the diet is unbalanced, there may be a risk of insufficient intake. In terms of vitamin B2, each box of fresh milk contains nearly 0.4 mg. Drinking 2 cups a day can supplement nearly 0.8 mg, which is almost 50% of the recommended intake!

In the past, some scholars have speculated that refined sugar will stimulate the secretion of serotonin and produce a drowsy feeling. Therefore, if we consume sugary drinks and more refined starch in the morning, we will easily feel tired and drowsy at 10 or 11 o'clock. Nutritionists recommend avoiding sugary drinks for breakfast and choosing more high-quality protein.

Therefore, it is recommended to replace sugary drinks with fresh milk, which not only increases protein intake, but also supplements calcium and vitamin B2, making us more energetic and performing better at work!

Nutritionists recommend this for breakfast

It is true that there are not many choices for healthy breakfast, and it is difficult to eat vegetables in the morning. But if we start from the simplest place bit by bit, such as adding more protein, supplementing some fruits, and making up for the insufficient nutrition in breakfast in other meals, nutritionists will make simple improvements to the above NG combinations, so that we can eat healthier starting from breakfast!

➤ Grilled chicken sandwich with whole milk and 1 tea egg

➤1 box of ham , cheese and egg burger with whole milk and fruit

➤Tuna rice ball with whole milk and 1 tea egg

In addition to improving the problem of refined starch or sugar, this can also be closer to the National Health Agency's recommendation of a glass of milk every morning and evening and a fist-sized piece of fruit with each meal, which can make us healthier! Breakfast is the time when we are most likely to drink sweet drinks. Surveys also show that 43% of adults (19-44 years old) consume sweet drinks more than 1-2 times a day, but breakfast is actually the time when we can get adequate nutrition.

Eat according to the nutritionist's recommendations, get enough protein, avoid sugary drinks, and supplement with calcium and vitamin B2, giving office workers better energy! If you want to control calories even more, you can also replace whole milk with low-fat milk!

This article comes from Good Food Class

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