“Sloppy breakfast, make-up for lunch, rich dinner” is the regular diet plan of many people. But, even if you eat breakfast every day, it does not mean that your breakfast is up to standard. So, today I will share with you what a healthy breakfast should look like.

Breakfast is not good??? So get ready to face problems.

As an important meal of the day, the role of breakfast is not only to “fill your belly.” If you don’t eat breakfast or don’t eat well, all kinds of problems will find you, and you have to face them.

Insufficient nutrient intake. 

If you do not eat breakfast for a long time, it may easily lead to insufficient nutrients, such as protein, calcium, iron, zinc, vitamin A, nutritional deficiency, and even malnutrition.

The gastrointestinal burden will aggravate. 

Often not eating breakfast will affect the secretion of gastric acid, the secretion of bile, and weaken the function of the digestive system. Many people eat breakfast in a hurry to save time, which will increase the burden on the stomach and suddenly lead to indigestion.

Effects to the learning efficiency.

The only energy the brain can use, is glucose in the blood. Therefore, students who don’t eat breakfast or have insufficient breakfast have relatively low blood sugar levels.

That cannot provide sufficient energy substances for the regular work of the brain on time, which affects academic performance. 

Such as hungry before noon, resulting in stress response and resulting in reduced brain excitement, panic, fatigue, lack of concentration, and study efficiency reduces.

Increase the risk of obesity. 

If you don’t eat breakfast, you will be hungry when you eat lunch. If you are hungry, you will unknowingly overeat, which will increase your risk of obesity.

Healthy meal

Eat your breakfast like a king

Include starchy staple food.

Bread, steamed bread, cereals, sweet potatoes, and other starchy foods are usual in breakfast. Their main component is carbohydrates.

In the human body, carbohydrates can convert into glucose, the body’s primary energy source. Also, starchy staple foods are excellent for digestive juice secretion. It can promote digestion and have a protective effect on the stomach.

You can eat coarse grains at breakfast, such as mixed bean porridge and millet porridge, rich in B vitamins and dietary fiber and higher nutritional value than white rice flour.

Try to eat protein-rich foods. 

Choose high-quality proteins that are easy to digest and absorb. The amino acids in this type of protein have a high utilization rate. Therefore, the ratio of various amino acids conforms to the ratio of amino acids in human proteins.

We recommend eating two types of proteins among milk, eggs, beans, and meat. They can provide sufficient protein for the body, make breakfast more comprehensive, delay the stomach emptying, and prolong the satiety after meals. In addition, belly sensation makes breakfast more “anti-hunger.”

Fruits and vegetables rich in dietary fiber and phytonutrients.

Eating fruits and vegetables for breakfast can provide rich vitamins, minerals, and dietary fiber to help maintain normal bowel function. It is particularly worth mentioning that fruits and vegetables contain many natural organic compounds synthesized by plants and are beneficial to the human body.

Such phytonutrients have specific effects on the human body in regulating physiological functions. Therefore, a good breakfast must have at least the same fruits and vegetables, just like these simple and easy ways. 

  • Eat a bowl of vegetable salad.
  • Steamed bread.
  • Add a few slices of lettuce and cucumber to the bread.
  • Add some greens when cooking the noodles.
  • Washing the fruits and taking them to the table.

These breakfast habits have to change

1. Don’t eat breakfast

Time is the number one reason not to have breakfast. Secondly, there is no appetite in the morning, and I am not used to eating breakfast. Also, some people think that “it is not necessary to eat breakfast and eat lunch directly.”

Skipping breakfast would lead to insufficient nutrient intake, and it was clinically found that skipping breakfast would easily lead to stomach problems and gallstones. Besides, without breakfast, hunger at noon is more robust, and more food will consume in a short period of time, which will cause excessive energy intake and lead to obesity.


You can plan breakfast, think ahead of time about what to eat the following day, and prepare in advance. You can save a lot of time for the next day.

Suggested that as long as the night before, take a little time to prepare some staple foods. Such as making a reservation for grain porridge, cooking an egg in the morning, and washing fruits. With a 15-minute wash time in the morning, you can make a more relaxed breakfast.

2. Insufficient intake of breakfast dairy products and fruits and vegetables


Insist on adding a portion of fresh fruits and vegetables (approximately 100 to 150 grams) to breakfast, a simple, refreshing dish. Or cut an apple or peach after getting up in the morning, washing the fresh fruit and grapes, the simplest to eat A banana will do. For dairy products, I suggested that you can ensure milk intake by drinking milk/yogurt or a piece of cheese in the bread.

3. Gobble for breakfast

In the morning, it’s time to run to work. That is normal for many people. However, from a nutritional point of view, mealtime is 20 to 30 minutes so that the body can fully digest and absorb nutrients in food.


Try to eat soft foods in the morning as much as possible. Don’t eat foods that are too hard or too dry to facilitate chewing. Even simple meals should chew slowly to make the nutrients in the food more easily absorbed by the body. Breakfast time is short. Don’t eat on the phone or TV. Pay attention when you eat. Otherwise, it will affect digestion and waste time.

4. Breakfast is always the same

Breakfast every day is not the same. On the one hand, there is no freshness, and it isn’t easy to stimulate a good appetite. But, on the other hand, the nutrients may not be comprehensive.


The dietary guidelines suggest that the average number of food types that do not repeat every day is more than 12 kinds. And it is divided into three meals a day. At least 4 to 5 types of foods are consumed for breakfast. Foods of the same kind can interchange (rice, millet, corn, etc., are interchangeable, soy milk, tofu can be interchanged, etc.), and you can also adjust cooking methods (boiled eggs, egg custard, egg soup, etc.)

5. Only eat “milk and eggs”

Not enough energy for the body. Milk and eggs are essential components of a nutritious breakfast but not a complete breakfast. This is because milk and eggs cannot provide the necessary carbohydrates for the human body, and they will feel hungry soon after eating. That indirectly affects the work and study efficiency of the human body, mainly affecting children.


While eating, you should supplement milk and eggs with staple foods such as porridge and steamed bread to increase energy. In addition, it is best to add another vegetable to make the nutrition more balanced.

Eat less of these breakfasts as well

1.Soy milk + Fritters


Soy milk and fritters are the breakfast that people often choose. They are delicious, convenient, and always popular. But they are not very healthy for breakfast. Because fried dough sticks are high-temperature fried foods, although tasty and anti-hunger, the oil quality is far higher than the human body’s needs.

Excessive intake will make you not only fat but also easily cause brain fatigue. Besides, some roadside oils use repeatedly. The fried dough sticks are unhygienic and weak and are not suitable for regular consumption. Soy milk contains protein, but the nutritional content is too single and not rich enough.

2. Leftover foods

Leftover foods

Many people will habit of using the leftover food from the previous night as breakfast in the morning, saving time, effort, and convenience, and it is not wasteful. Still, such a breakfast is not good for your health.

Because leftover vegetables will produce a large amount of nitrite after one night’s oxidation, especially green leafy vegetables, it cannot remove once nitrite produces. Even if the vegetable is heated through, the nutritional value of the vegetable is long gone. Therefore, we recommend that you do not eat leftovers for breakfast.

3. Stuffed bread

Stuffed bread

Stuffed bread with milk is also a breakfast choice for many people, but the calories of stuffed bread are very high. This is because much hot butter, sugar, jam, etc., is added during the production process. Nevertheless, the proportion of carbohydrates is not low.

Breakfast is often eaten and not only has no nutrition But also easy to make people fat, not suitable for health. Also, breakfast with too much sugar has the disadvantage that it will cause people’s blood sugar to rise quickly and fall quickly. It will drop too low, making people lose their spirits.

4. Eat too greasy breakfast

greasy breakfast

High in fat, high in calories, and challenging to digest. Many people realize the importance of breakfast but eat a lot of high-protein, high-calorie, high-fat foods such as cheese, burgers, fried chicken wings, fried foods, and so on.

Overly “nutritive” breakfast would only increase the burden on the stomach and the stomach and would be harmful to the body. Unfortunately, eating churros and drinking soy milk is the “standard” breakfast for many people.

Nutrients destroy during the frying process at high temperatures, and carcinogens are produced, which is not suitable for human health. In addition, the oil of fried fritters in many stores is not guaranteed. If it is leftover oil for a long time, it will be more harmful to the body.

We suggested that the best soy milk should be unsweetened. If you overeat oil for breakfast, avoid frying for lunch and dinner.

5. Treat snacks as breakfast


Poor nutrition causes physical decline over time. For example, many students and white-collar workers have no time to eat breakfast in the morning. And they go to convenience stores to buy a few packs of snacks to satisfy their hunger.

A senior nutrition lecturer at the Asia Nutrition Alliance said that although eating saves time, it hurts the stomach. This is because most snacks are high in sugar and cause malnutrition or obesity.

Eating while walking is not suitable for digestion and absorption. However, if time is tight, you can choose nut snacks plus milk and soy milk to supplement energy and increase nutrient intake. 


Sam Perera, Founder of Stethostalk, is a food safety follower and organic food lover. He has completed the PLANT-BASED NUTRITION Cornell Certificate Program, Cornell University, US. Before this, he worked for a few years in IT services. A dedicated follower of nature, he believes in healing with natural foods. In his free time, he loves Gardening, Blogging, and traveling.