Breakfast is a crucial source of energy for the entire day, yet many people often overlook its importance. Numerous individuals settle for a quick coffee with a slice of bread, or even skip breakfast entirely. In reality, after a long night of fasting, breakfast is a prime opportunity to replenish essential energy and nutrients.

Nutritionist Yang Si-han from Taiwan, China, highlights that a balanced breakfast for adults requires precise portions and structure. She also points out three commonly overlooked nutritional details to ensure sustained vitality throughout the day.

Suggested food group portions for breakfast

According to nutritionist Yang Si-han, a balanced adult breakfast can start with the following portions:

Whole grains and complex carbohydrates (two to three portions): For example, two slices of whole wheat bread, about 110 to 165 g of sweet potato, or 40 to 60 g of dry oats.

Protein from beans, fish, eggs, meat (1,5 to two portions): Options include chicken eggs, unsweetened soy milk, chicken breast, or tofu. Ideally, breakfast protein intake should be about 20 to 30 g to promote lasting satiety and support muscle mass maintenance.

Vegetables (minimum one portion): This equates to one-half to one bowl of cooked vegetables, or one to two bowls of raw vegetables or salad.

Fruit (0,5 to one portion): For instance, one small apple, one-half guava, or one kiwi.

Yang Si-han adds that, depending on one's overall daily diet, individuals can flexibly add 0 to one portion of milk or dairy products (such as 240 ml of fresh milk or 150 to 200 g of unsweetened yogurt), along with about one tablespoon of various nuts to supplement healthy fats.

Flexible calorie adjustment based on activity level

Regarding total energy, nutritionist Yang Si-han states that a healthy adult's breakfast typically ranges from 400 to 550 kcal. For those aiming for weight loss, the energy level can be adjusted to approximately 350 to 450 kcal.

If engaging in high-intensity activity or morning exercise, calorie intake can increase to 500 to 650 kcal. However, she stresses that focusing on the nutritional structure of the meal is more crucial than merely counting calories.

Ms. Yang Si-han provides a simple formula: two portions of complex carbohydrates + two portions of protein + one portion of vegetables + 0,5 to one portion of fruit. For example, a menu consisting of two slices of whole wheat bread, two chicken eggs, salad, tomatoes, and one kiwi is an ideal combination.

The expert suggests a balanced breakfast following the formula of "two carbohydrates, two proteins, one vegetable, one fruit" and advises avoiding foods high in sugar and fat. *AI-generated image*

Three crucial nutritional details not to overlook

Beyond portion sizes, Ms. Yang Si-han highlights several important considerations:

Do not completely eliminate carbohydrates for weight loss: For the carbohydrate group, prioritize high-fiber whole grains such as whole wheat bread, oats, sweet potatoes, and corn. Combining complex carbohydrates with protein and green vegetables will lead to significantly more optimal metabolic efficiency than consuming only refined carbohydrates.

Be wary of common 'high carbohydrate + high fat' combinations: Dishes like fried dough sticks, crispy egg crepes, thick buttered toast, and croissants are not entirely prohibited, but daily consumption can inadvertently lead to excessive intake of calories and saturated fats.

Do not forget the hidden sugar in beverages: Milk tea, flavored milk, packaged fruit juices, and sweetened yogurt can all cause a spike in added sugar intake. The best habit is to prioritize unsweetened soy milk, unsweetened fresh milk, unsweetened tea, or black coffee.

Nutritionist Yang Si-han also warns about processed meats such as ham, bacon, sausages, and shredded pork floss, as well as industrial sauces often found at breakfast eateries. These items typically contain very high sodium levels and are not suitable as a primary daily protein source.

Breakfast does not need to be overly elaborate; simply maintaining the correct proportions can ensure complete nutritional value. Instead of forcing oneself to "eat very little," the proper goal is to eat a balanced meal, with adequate protein, high fiber, and to minimize choices high in sugar, fat, or excessive salt. A precise breakfast is the starting point for stable energy and quality nutrition throughout the day.

My Y (According to TVBS)