Whether it is Chinese, Western or fast food, now the outside breakfast is quite convenient, parents in the morning to prepare meals want to catch their breath, how to eat outside breakfast to be nutritionally balanced? The dietitian tells you the principles of good breakfast pairing.
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Text: Li Peixuan
"Alas... What's the best thing to prepare for breakfast next week?" For parents who prepare their own breakfast at home every day, they occasionally want to "take a breather" and let the various breakfast shops outside do the work.
Li Wanping, a nutritionist at Taipei Rongxin Clinic, believes that eating breakfast outside is not a poisonous snake beast, as long as you choose the right thing to eat, you can also achieve the goal of nutrition.
In addition to nutrition, the outside breakfast should also consider the problem of food safety, usually breakfast will choose a store close to home, convenient to buy, but based on the consideration of food safety, Li Wanping suggested that parents change a few more breakfast shops to eat, which can spread the risk.
Although large fast food chains are not the best choice, but must go through the government's strict review, the use of raw materials is relatively secure; the general traditional breakfast shop, whether Chinese or Western, rarely discloses the inspection data of upstream manufacturers, so it is difficult to know the advantages and disadvantages of ingredients and sources, it can only be recommended that parents spread the risk, do not eat the same house every day, or pick a few days a week to prepare a simple breakfast for children, is a relatively safe approach.
There are many kinds of food outside, parents can also use the concept of "traffic light", green light food can be eaten every day, yellow light occasionally eat, red light is recommended not to eat.
Which ones will be red lights? Li Wanping analyzed that the breakfast content has more processed ingredients, high oil, high sugar, trans fat, etc., or the seasoning is very heavy (salty, pickled, etc.), containing nutrients that school-age children do not need (such as caffeine), these should be eaten less.
<h1 class="pgc-h-arrow-right" > how to choose a breakfast outside? Grasp the 3 principles</h1>
Common breakfast shops on the road are Chinese breakfast, Western breakfast, chain fast food breakfast and supermarket breakfast, etc., no matter what type of breakfast, it is best to contain grains, high-quality protein and vegetables and fruits, in the premise of sufficient nutrition to grasp the 3 principles of selection, small appetite children at least eat grains or protein to choose one.
<h1 class= "pgc-h-arrow-right" > principle 1: less processed food, more prototype food</h1>
Looking closely at the "children's meal" menu in the breakfast restaurant, it is often seen that fries and small meal packages are staples, and the main dish is a combination of chicken nuggets, bacon, ham, hot dog or hamburger meat, followed by a cup of reductive juice or milk tea, such a children's meal is "completely failed"!
Choosing foods that are lowly processed is the most important principle.
Grains can choose sweet potatoes, rice, potatoes, shell fruits, comprehensive nut cereals; protein also has many choices, fried pork slices, omelette, boiled eggs, milk, soy milk, scrambled eggs, tofu, cheese, etc., you can see the prototype is very good, avoid eating hot dogs, ham, bacon and other processed meat, ingest too much seasoning, more uncertain which meat is mixed in, do not know whether it is the nutrition of meat protein or various additives.
<h1 class = "pgc-h-arrow-right" > principle 2: Choose the drink you are pairing with carefully</h1>
Looking closely at the breakfast restaurant menu, in addition to the common soy milk, rice milk, fresh milk, milk tea, there will also be coix pulp, black sesame oat drinks and other drinks, parents should have a basic concept of the nutrients contained in these drinks.
Soy milk and fresh milk are rich in protein, as for rice milk, coix pulp is made of grains, so it is rich in starch.
Therefore, if you have eaten radish cake (starch) for breakfast, it is better to match the protein drink, and if you drink rice milk or coix pulp, it is equal to a whole meal is starchy, so it is better to drink sesame oats with nuts.
It should also be noted that commercially available coix pulp often adds a lot of sugar, so the breakfast content is more balanced with protein foods.
Wang Yingfang, a nutritionist at Mackay Memorial Hospital, reminded that milk tea commonly found in breakfast shops is better to replace creamer with fresh milk to reduce the intake of liquid creamer or creamer powder, but it is still necessary to be careful about the caffeine contained in tea.
The Dong Foundation pointed out that children under the age of 15 are in the development period and it is not recommended to consume teas and beverages containing caffeine for a long time.
Salted soy milk is classified as a yellow light area because, usually add fritters and dried vegetables, fritters of grease calories are relatively high, dried vegetables are very salty, so if you use a relatively unsalty dried vegetables, and take off the fritters, you can be regarded as green light food.
List of common drinks and traffic lights for breakfast
Data source: Li Wanping
<h1 class= "pgc-h-arrow-right" > Principle 3: Pay attention to the "spread" in breakfast</h1>
Western breakfast restaurants are almost always coated with homemade minazi, which belongs to the grease category, and if it is only a thin layer on toast or bread, it is harmless for children who need calories.
It should be noted that the cream is often coated on thick slices, the cream commonly used in breakfast shops contains high trans fat, parents may wish to observe what cream is used in the store, go to the supermarket to find the same cream to check the food label, whether it contains trans fat, or try not to order cream in the breakfast shop.
Jams, chocolate sauces and peanut butter are also common spreads, and breakfast shops usually do not use pure fruit jams, but mostly highly processed jams with extra pectin; therefore, peanut butter made of nuts is preferred among the out-of-home options.
However, peanut butter and chocolate sauce are added with too much sugar, and when paired with breakfast options, it is recommended to accompany protein drinks, such as plain milk or unsweetened soy milk, to avoid excessive sugar and starch intake.
<h1 class="pgc-h-arrow-right" > different kinds of breakfast restaurants Nutritionists teach you how to match gold</h1>
How to buy breakfast in the end? The following nutritionists take the menus of various breakfast restaurants as an example, with the concept of traffic lights, so that children can quickly buy nutritious breakfasts.
1. Western breakfast
In the principle of eating out, highly processed products belong to the red light or yellow light area, so ham, bacon, smoked sausage, etc. are bad choices and are listed as red lights. Breakfast common burger meat is made of ground meat, ground meat is the meat from different sources of meat grinding and then shaping, can not know the source of meat, and will add more fat (fat), calories can easily exceed the child's daily intake, so it is listed as a yellow light area. As for smoked chicken and canned tuna, although they are pickled, they have low calories and can be regarded as yellow light food.
Tenderloin slices and poached eggs, which maintain the prototype of the ingredients, are high-quality protein sources, and lettuce salad is a good helper for ingesting vegetables. The most balanced option should be a vegetable quiche with starch, vegetables and protein.
If you are an adult, the fried chicken thigh burger should belong to the red light, because the heat is high, but in addition to the skin, it is still made of the whole prototype of chicken, so it is placed in the yellow light area.
Although the iron plate noodles contain starch, in fact, its seasonings are very salty, the iron plate noodles contain sauce to provide nearly 2 grams of salt, 3 grams of salt a day can provide normal body needs, the morning heavy taste is relatively heavy to develop a day to heavy taste, so it is not recommended to serve as breakfast.
△ Gold matching demonstration: tenderloin egg sandwich + fresh milk, corn quiche + lettuce salad
2. Chinese breakfast
There are more starches in the Chinese breakfast shop, and the steamed bun is a relatively simple staple food, with eggs is better, but unfortunately the lack of green vegetables; radish cake is also a good staple food, and the better quality can also eat a little radish shredded, which can increase a little fiber; although the green vegetables in the vegetable bag have been seasoned, you can eat more vegetables in the Chinese breakfast shop.
The calories of the burnt cake are relatively high, but for the developing child, as long as the weight is normal, it is still an acceptable meal, and the egg can delay the speed at which pure starch makes blood sugar rise.
The inner filling of the meat bun and the small dumpling is ground meat, not a high-quality protein, but the outer skin composition is relatively simple, so it is classified as a yellow light food. In addition to the stuffing of the fried dumplings is ground meat, the outer skin should also be fried in oil; the skin of sweet and salty shortbread is made of ghee, and the filling is mostly red beans, vegetables, pickled radish shreds, etc., high sugar and high oil content. Red bean buns are completely starchy, filled with sweet and highly processed foods, and need to be paired with high-quality protein.
As for the most common rice balls, in addition to rice often add glutinous rice, will increase calories, affect digestion, the ingredients wrapped inside in addition to poached eggs, almost all are meat floss, preserved vegetables, ham, smoked chicken, nori and other seasoned processed products, if you add fritters, calories usually exceed 1/3 of the total daily amount of children, if you are not careful, the calories of the day will exceed, which is classified as the reason for the red light food.
Soy milk is a good source of protein, if it is pure starch radish cake, steamed buns, etc., it is best to match soy milk, do not let the blood sugar rush too high; rice milk is made of rice raw materials plus peanut flour, etc., basically sweeter, the calories are also high, if children like the sweetness of rice milk, may wish to try to mix the pulp first: sugar-free soy milk and rice milk each half, so that the choice of drinks is healthier.
Chinese breakfast shop radish cake, quiche will be drizzled with soy sauce paste or other sauces, it is best to taste the original taste, if only less to mention the taste is no harm, but if the sauce is more to the surface of the quiche and radish cake are stained, the taste is too heavy, there are many processed products in the sauce, children should not eat more.
△ Gold matching demonstration: radish cake with egg + soybean rice milk mix, vegetable egg cake + soy milk
3. Chain fast food
Muffins are exquisite processed starch, after eating blood sugar will rise rapidly, only eat muffins when breakfast does not ingest high-quality protein and vegetables to balance blood sugar, the health impact is greater, listed in the red light area.
Almost all of the food in the Yellow Light District is eggs, and bread is served with high-quality protein, which is still a passing combination.
Eating a burger or sandwich for breakfast may not be enough for children with a large amount of activity and food, and may be accompanied by a drink or small snack, which is recommended with milk, lettuce salad or a small piece of fruit, which can also be bought in a fast food restaurant.
As for the chicken in the fragrant chicken burger, it is also a meat that is ground and reprocessed, so it is placed on the yellow light. If you want to eat potato cakes, fries, etc., potatoes are a good starch, but the frying has high calorie doubts, if the child's BMI is low, you need to increase calories, you may wish to order; but children who are overweight still have to avoid fried.
△ Gold matching demonstration: tomato burger + milk, burger + salad
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