This year, May 12-18 is National Nutrition Week 2024. According to a survey by the Chinese Nutrition Society, the situation of mainland residents eating breakfast is not optimistic: 18.4% of people cannot eat breakfast every day on weekdays, 29.7% of people cannot eat breakfast every day on weekends, and the proportion of eating cereals and potatoes reaches 89.4%, and the proportion of eating milk beans, vegetables and fruits is less than 50%, and the dietary structure is not reasonable enough.
This is the information that the reporter learned from the 6th National Nutrition Science Conference held on the 12th. Nutrition experts suggest that eating a good breakfast is an important part of improving the unreasonable dietary structure of residents, and improving health should start from breakfast every day.
"There's plenty of scientific evidence that skipping breakfast or eating it badly increases the risk of obesity." Liu Ailing, a researcher at the Institute of Nutrition and Health of the Chinese Center for Disease Control and Prevention, said that the blood sugar level of the human body is low in the morning, and not eating breakfast in time will stimulate the secretion of some hormones in the body, which is conducive to promoting fat production; At the same time, if you have an empty stomach for a long time, the human body is prone to hunger, so you can eat high-calorie foods at lunches and other meals.
Liu Ailing said that studies have shown that long-term skipping breakfast will increase the risk of type 2 diabetes by 21%, and will also increase the risk of cardiovascular and digestive diseases, and also have adverse effects on the brain development of children and adolescents and the memory and mood of adults.
"A hearty breakfast can not only suppress appetite to the greatest extent and better control weight, but also allow the body to have a better metabolic and endocrine response, improve the blood sugar response at the next meal, increase insulin sensitivity, maintain blood sugar stability, and reduce the risk of diabetes." Liu Ailing said.
So how should we eat a good breakfast? The Dietary Guidelines for Chinese Residents (2022) recommends that breakfast should ensure a variety of foods, with more than 4 types of foods: at least 1 serving of staple food, 1 serving of dairy eggs and other foods, and 1 serving of vegetables and fruits, so as to ensure that the nutrients obtained are comprehensive and sufficient. Choose foods that are high in nutrient density, such as fresh, colourful fruits and vegetables, as well as milk and soybeans, eggs, lean meats, and whole grains.
Experts suggest that breakfast should not be eaten too little, which should account for 25% to 30% of the total food throughout the day, and the energy supply is similar to that of lunch and dinner. Breakfast should not be too late, try to finish it before 9 o'clock. Encourage your family to eat together and start your day in a warm and cheerful state.
Source: People's Daily
Editor: Bi Yangjing
Editor-in-charge: Gao Qin
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