Eggs
Eggs are considered one of the most nutritious foods. Each egg contains about 7 grams of high-quality protein, high absorption capacity, even not inferior to meat. Egg yolks are also rich in lecithin along with vitamins A, D, E, which are beneficial for the eyes, brain and skeletal system.
For healthy people, eating 1-2 eggs/day usually does not increase blood cholesterol, and even supports improving blood fat.
The best cooking method is boiled eggs because they retain many nutrients. You can also choose steamed or crispy eggs. Fried and salted eggs should be limited because they contain a lot of grease or salt.
Milk and yogurt
A 250 ml glass of milk provides about 8 grams of protein and abundant calcium. These are both nutrients that middle-aged and elderly people often lack. Drinking a glass of milk in the morning helps supplement both protein and calcium for the body.
For people who are prone to bloating or diarrhea when drinking milk due to lactose intolerance, yogurt is a more suitable choice. The fermentation process helps break down lactose, supports better digestion, and supplements beneficial bacteria for the intestines.
Pure, low-sugar or sugar-free yogurt should be prioritized. Fruit-flavored yogurts often contain a lot of sugar, and should not be used regularly.
Soy milk
For people who cannot drink animal milk or do not like the taste of milk, soy milk is a suitable alternative. Made from soybeans, this drink is rich in plant protein and isoflavones, which are beneficial for the heart and support the prevention of osteoporosis.
However, it is necessary to avoid two common mistakes. First, many types of ready-made soy milk are mixed from powder, containing a lot of sugar but little soybeans, so the protein content is not high. It is best to choose pure, sugar-free or homemade types. Second, soy milk needs to be cooked thoroughly to avoid causing digestive discomfort.
Soybeans can be soaked overnight, ground the next morning with peanuts or millet to create a cup of fragrant, fatty and nutritious soy milk.
Lean meat and fish
Many people think that eating meat for breakfast is too elaborate, but in fact this is a very good source of protein for the body. A little lean meat, fish or shrimp in the morning helps provide enough essential amino acids.
In particular, fish is low in fat, easy to digest and suitable for the elderly. Dishes such as fish porridge, steamed fish or lean meat served with whole wheat bread are reasonable choices for breakfast.
Chicken breast or lean beef can be prepared from the previous night, refrigerated for use the next morning. If you want more convenience, you should choose simple, low-spice meats.
Conversely, it is necessary to limit sausages, cold cuts or processed meats because they often contain a lot of salt, preservatives and additives, which are not beneficial for health if used regularly.
