3 ideal choices for an energy breakfast from fresh fruit

Thứ sáu - 31/03/2023 21:34

The saying “You are what you eat” is considered a philosophy in nutrition. This is also the title of a famous book by author Aya Murayama.

What you put in your body determines your energy source for the day: healthy eating habits will make you feel alert and active, while conversely, random eating habits will make a your day is stagnating.

What is the right way to eat breakfast?

On the website of the National Institute of Nutrition, a healthy breakfast is a meal rich in complex carbohydrates (polysaccharides) found in grains: rice, noodles, corn, potatoes, etc., providing enough protein, vitamins and minerals. That means we still have to eat enough four food groups: starch, protein, fat, vitamins and minerals.

A reasonable breakfast, Compared to the total energy required for the body in 1 day, it will account for: carbohydrates about 60%, protein about 10-14%, fat about 25-30%.

Nutritious breakfast dishes with fresh fruit

Here are some suggestions from Physalisvn to start your breakfast with fresh fruits, help supplement minerals and vitamins needed by the body.

Banana Oat Pancake

Pancake is a favorite dessert in the West. You can use pancakes as a breakfast, combined with honey, jam, fresh fruit. First, you mix flour, sugar, fresh milk, butter, eggs, vegetable oil together to blend. Heat a non-stick pan, add a thin layer of butter to make the cake more fragrant. You scoop each patch of dough, coating the cake evenly on the pan. When the cake is golden, take it out on a plate, layer by layer.

Pancake is sprinkled with honey, fruit jam, eaten with fruits such as strawberries, raspberries, blueberries will be more delicious. If when mixing the dough, you have added a lot of sugar, you should not add honey or jam when enjoying. The slight sourness from the fruit will help harmonize the flavors, making the cake more delicious and interesting.

Cereal oat fruit yogurt

Breakfast is a good opportunity to absorb milk. Dairy products are always high in protein and rich in calcium. And to absorb calcium effectively, they need to combine with vitamins D, K2, and time the body is exposed to light. Therefore, drinking milk in the morning will well absorb nutrients that are good for bones and movement of the body during the day.

*You can combine yogurt with a variety of fresh fruits*

Oatmeal is a typical cereal you should think about when you want to lose weight, because it is rich in fiber, "slow-release" carbohydrates that help you stay full longer, better control food intake in meals.
Fruit oat yogurt is the "wing" for golden breakfast parties. You soak oats or dry cereal with fresh milk to eat better. Then, you put oats, unsweetened yogurt, and fruit in a bowl. If you like the sweet taste, add a pair of honey tongs to make it easier to eat.

Crispy grilled sandwich and fruit jam

Grilled sandwich is eaten with fruit jams, beautifully shaped, is a suggestion for breakfast. You can make "ice cream sandwich" with familiar ingredients such as jam, fresh cream or cream cheese. You create a unique ice cream cone with jam jam, add a cream cheese on top to complete this unique and impressive decoration.

*Fruit jam sandwich shaped like ice cream sticks*

This is one of the best foods to eat for breakfast, especially for those who are looking to lose weight. Raspberries are packed with antioxidants that can help you stay healthy, remove toxins from the body and improve memory, boost brain activity, and regulate blood pressure.
In addition to these properties, raspberries are low in calories, so many people prefer to include them in their diet. This is exactly why you should enjoy cereal with raspberries for breakfast, before starting work.

Tags: dinh dưỡng, giàu vitamin, trái cây tươi, bữa ăn sáng