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早餐 (2) -Healthy Breakfast

Just read an article from Mayo Clinic about the healthy breakfast ; 

I have some quotes from it as: 

Benefits for adults

When you eat a healthy breakfast, you're more likely to:

Eat more vitamins and minerals

Eat less fat and cholesterol

Have better concentration and productivity throughout the morning

Control your weight

Have lower cholesterol, which may reduce your risk of heart disease

Benefits for children

Breakfast is especially important for children and adolescents. According to the American Dietetic Association, children who eat a healthy breakfast are more likely to:

Concentrate better

Have better problem-solving skills

Have better hand-eye coordination

Be more alert

Be more creative

Miss fewer days of school

Be more physically active

The basics of a healthy breakfast

Here's what forms the core of a healthy breakfast:

Whole grains. Options include whole-grain rolls, bagels, hot or cold whole-grain cereals, low-fat bran muffins, crackers, or melba toast.

Low-fat protein. Options include hard-boiled eggs, peanut butter, lean slices of meat and poultry, or fish, such as water-packed tuna or slices of salmon.

Low-fat dairy. Options include skim milk, low-fat yogurt and low-fat cheeses, such as cottage and natural cheeses.

Fruits and vegetables. Options include fresh fruits and vegetables or 100 percent juice beverages without added sugar.

Together, these core groups provide complex carbohydrates, fiber, protein and a small amount of fat — a combination that packs big health benefits and that also can leave you feeling full for hours.

http://www.mayoclinic.com/health/food-and-nutrition/NU00197