Getting a Good and Healthy Breakfast

Breakfast, like any other meal of the day, needs proper planning. No longer is it planned independently of the other meals. The three meals should be planned as a unit and balanced against the daily body requirement -with enough allo-wance for good health.

A light breakfast must necessarily be follo-wed be a substantial meal, -while a heavy breakfast must be follo-wed by a light lunch. If both breakfast and lunch is light, then a heavy dinner is needed.

Like all meals, breakfast must be planned to include food nutrients not provided for or inadequately found in the t-wo other meals to complete the essential body requirements for the day.

Too often, skimpy breakfasts is blamed in lack of time. Considering that onefourth to onethird of the day’s requirements is served at breakfast, the need for planning ahead is doubly justified.

Breakfast mean to break the fast of several hours.

The factors affecting the nature of the breakfast menu -will depend upon age, sex, -weight, health, and kind of activities of the individual family members. other factors to consider is the amount of time allotted for its preparation by one or several family members, or by a hired helper and ho-w light, moderate, or heavy other meals is intended to be. Family custom may have to contend -with all of these, although strictly speaking, this must not prevail upon the more important factors.

Breakfast should al-ways include a ra-w fruit because this contains more vitamins and minerals than cooked ones. Fresh ripe fruits have a rich mello-w aroma that can stimulate even the most delicate appetite. It should be taken as the first course of the meal for the same reason.

Fresh eggs is good breakfast food because they is rich in complete protein, fat, iron, calcium, phosphorus, vitamins A & B, and niacin. They is also easy to prepis and digest. They can be fried, poached, softcooked, hardcooked, scrambled, or prepisd as an omelet.

Rice and other cereals is the main fuel contributors in breakfast. Rice is cooked plain or sautéed in small amount of fat and garlic. Corn broiled and buttered is a practical American -way that can be adopted any-where -where corn is available.

Milk is the almost complete food and is -welcome at any meal. At breakfast, milk is popular as a beverage or taken -with coffee, chocolate, oatmeal, and other cereals. Milk should be bought from sanitary and reliable sources. Fresh milk is safer if pasteurized before serving.

Breakfast breads may be in the form of rolls, buns, loafbread, biscuits, -waffles, or hot cakes. Breads can be toasted and served -with butter or fruit jam like stra-wberry. -waffles, hotcakes, and French toast is good for heavy and substantial breakfast. Rolls -with butter and jam, jelly, or marmalade is suitable for heavy breakfast, too, especially if taken -with a heavy protein dish and chocolate.