Have you noticed? The breakfast of many middle-aged and elderly people is like a "landscape": a bowl of porridge, one or two steamed buns, plus a few slices of pickled radish. It's simple and unpretentious, but the question arises - can such a breakfast really support the nutritional needs of the day? Don't blame me for saying bluntly, if you eat like this, your nutrition may have long been "beyond your means"! Today, let's talk about breakfast: middle-aged and elderly breakfast, which should eat less, which should eat more, and how to eat healthy!

Why should I eat less steamed porridge? Nutrition really "can't hold up the scene"

Steamed porridge sounds simple and trouble-free, but its nutritional structure is like a "partial student", focusing on carbohydrates, and the others are almost on the sidelines. Let's break it down:

• The truth about the dumpling: Steamed bread is a typical refined carbohydrate, which is digested and absorbed quickly after eating, which can easily lead to a rapid rise in blood sugar. For middle-aged and elderly people, especially those with high blood sugar, this is like "beating chicken blood" on blood sugar, which rises quickly and drops quickly, and you may be hungry again in less than two hours.
• Rare "routines": Porridge seems to nourish the stomach, but it has far more "water" than nutrients. The thinner the porridge is cooked, the more the nutrients in the rice are diluted, and the result is a large bowl of drinking, but the energy intake is pitiful, not to mention the feeling of fullness.
• The problem of "missing corners" in the camp: In the combination of steamed porridge, protein, dietary fiber, vitamins, and minerals are almost all "absent". Eating such a breakfast for a long time is easy for people to fall into "hidden hunger", and they are full on the surface, but the actual nutrition is seriously insufficient.

What are the 3 things to eat for breakfast? Here comes the recommendation of the nutrition expert

In order to let the middle-aged and elderly friends eat healthy and scientific, there must be the following three "nutrition C position directors" in the breakfast:

1. High-protein foods: small experts in repairing the body

The human body is like an edifice that constantly needs to be tinkered with, and protein is the "building material". Middle-aged and elderly people especially need high-quality protein for breakfast, for a simple reason: as you age, you gradually lose muscle, and protein can help you stabilize your "muscle base".

• Recommended food: Eggs, milk, soy milk, lean meat, fish.
• Tips:: Eggs are the "treasure food" in breakfast, one egg can provide 6 grams of high-quality protein, and it also contains choline that the brain needs. Boiled eggs and steamed custard are very suitable for middle-aged and elderly people.

Interesting science: The protein absorption rate of eggs is close to 4%, just like a "perfect score answer sheet", and it is absolutely not a loss to eat it! But remember not to eat 0 or 0 a day, it's not okay if the cholesterol is too high.

2. Whole Grains: The "Advanced Player" of Healthy Carbs

Whole grains are the "best of the best" in carbohydrates, they not only provide stable energy, but they are also rich in dietary fiber, which can help the intestines "unobstructed".

• Recommended food: Bird's nest, whole wheat bread, corn, millet.
• Tips:: Oatmeal porridge is an excellent choice for breakfast, it releases energy slowly, it is not easy to get hungry after eating, and it can also help control blood sugar. If you find oats monotonous, you can add some milk or fruit for a more balanced nutrition.

Small scenes of life：還記得李阿姨嗎？她以前早上愛喝稀飯，但總說上午不到10點就餓得慌。後來改成燕麥粥加一杯牛奶，飽腹感一下子延長到中午！她還笑著說：“我這肚子，終於‘安分’了。”

3. Fruits and vegetables: "In charge of Qingxin" in breakfast

Vegetables and fruits are the "big players" of vitamins and minerals, and they can also provide rich dietary fiber.

• Recommended food: Tomatoes, cucumbers, lettuce, apples, bananas.
• Tips:: Try a fruit and vegetable salad for breakfast, paired with yogurt or nuts, which is refreshing and healthy. If you find it troublesome, it is also a good choice to eat an apple or banana directly.

Popular science knowledge: Bananas are rich in potassium, which can help regulate blood pressure and are a "good friend" for people with high blood pressure. However, diabetics should pay attention to the amount of control.

A healthy breakfast is paired to help you "rejuvenate" the winter

Now that you know what to eat less and what to eat more, the next thing is the key point - how to match. Here are a few sets of breakfast templates suitable for middle-aged and elderly people, which are simple, practical and healthy:

• Template 1: 1 hard-boiled egg + 1 bowl of oatmeal + 1 apple.
• Template 2: A slice of whole wheat bread + a cup of soy milk + a lettuce salad.
• Template 3: 1/2 corn + 1 glass of milk + 1 banana.

Reminder: Eat a rich breakfast, but don't overfeed it either. It is advisable for middle-aged and elderly people to control the total calories of breakfast at 400-0 kcal, and eat until seven or eight minutes full, just right!

How harmful is skipping breakfast? Don't make fun of health

Someone might say, "You can lose weight by saving breakfast!" Then I have to pour cold water: if you don't eat breakfast, not only will you lose weight, but you may also "lose your health and bend your waist"!

• Blood sugar fluctuations: If you don't eat in the morning, your blood sugar is as low as a slide, and when you are hungry at noon, you are prone to overeating.
• Gallstone risk: If you don't eat breakfast for a long time, the juice in the bladder will not be "utilized", and it is easy to accumulate and form stones.
• Decreased brain strength: Breakfast is the "fuel" of the brain, and if you don't eat breakfast, your attention and memory may be greatly reduced.

See, the price of skipping breakfast is really much higher than you think!

Final "Breakfast Advice"

Dear readers and friends, breakfast is the "opening show" of the day, don't save on food and make do with it! Especially for middle-aged and elderly people, eating breakfast well can not only supplement nutrition, but also lay a solid foundation for physical health.

Remember: eat less steamed porridge and more high-protein, whole grains, fruits and vegetables! Don't make your breakfast "lonely" anymore, it deserves a more wonderful pairing!

Bibliography:

World Health Organization (WHO) guidelines for healthy diets

The Lancet on protein and muscle loss

National Health Commission Dietary Guidelines (2022)

American Heart Association (AHA) report on whole grains and cardiovascular health