Week 1: bread (cake), jam (butter), poached eggs, milk, coriander, carrots and shredded tofu.

Tuesday: black flour cake (sesame seed cake) fried dough sticks wonton garlic mixed with soybeans and broad beans.

Wednesday: hot cakes, pine flowers (ham), soybean milk (milk), fragrant shrimps and shredded white radish.

Thursday: Fried peanuts and tofu roll meat floss (crispy rice), dried almonds and shrimps and celery.

Friday: fried steamed bread, dry boiled nuts, egg noodles, hot and sour cabbage.

Saturday: pancakes, bean curd, millet gruel, kale and soybeans.

Sunday: Sam Sun fried rice and egg soup (soybean milk) sweet and sour cabbage.

Is the breakfast you often eat nutritious? Baikang nutritionist comments on common breakfasts:

1. Nutritional analysis of common breakfasts: vegetarian breakfast.

Miss Wang, who pays special attention to diet and nutrition, is now madly in love with vegetarian breakfast. "I used yeast powder, black sesame powder, milk powder, almond powder, coix seed powder, brown rice flour, raisins, etc. Make thick porridge. Later, I heard that eating fruit in the morning is gold, eating silver at noon and eating copper at night, so I added fruit to the breakfast menu. " In addition, Miss Chen's breakfast also includes a bottle of yogurt, a little lettuce, 1 boiled eggs, and two pieces of toasted whole wheat toast. Because she ate a lot of breakfast, Miss Chen didn't feel too hungry at noon.

Baikang nutritionist comments: Generally speaking, this breakfast is rich and balanced. The yeast powder of thick porridge is a good source of vitamin B group and a good choice for vegetarians.

2, common breakfast nutrition analysis: sesame oil sticks

When more and more people are moving closer to western breakfast, Ms. Zhang, who works as an editor in a magazine, still has a soft spot for traditional Chinese breakfast (sesame cake, fried dough sticks and soybean milk). "When I was a child, I often ate fried dough sticks. When I grow up, I feel that the fritters are unhealthy, so now I choose sesame cakes for breakfast. "

Baikang nutritionist comments: sesame seed cake, fried dough sticks, radish cake, fried dumplings, etc. Have the problem of high oil. Oil can be seen on the surface of fried dough sticks, so people will be alert when they eat it. However, it is generally believed that baked sesame cakes have no luster on the surface, and there must be less heat and oil, but it is not necessarily so. The reason why the sesame seed cake tastes crisp and delicious is that it is made with a lot of oil. The calorie of a sesame seed cake is about 230-250 calories, of which about 25% comes from fat. In addition, soybean milk is also a medium-fat food, and the fat content of this combination is really high. Protein can eat fried dough sticks with soybean milk and sesame seeds, but there is too much grease and the quality is low.

Baikang nutritionist suggested that this kind of breakfast is high in calories and fat, and should not exceed 1 time a week, and the lunch and dinner on that day must be as light as possible, and fried or fried food should not be eaten.

This kind of breakfast also lacks vegetables, so it should be supplemented in the other two meals. According to your personal habits, you can eat 1 serving of fruit, or you can not eat it in the morning and eat 1 serving at noon and afternoon. Buy white soybean milk without sugar, and then add sugar appropriately. Sesame on the sesame seed cake can't be chewed, but it will stick to the stomach wall after swallowing.