Breakfast should be the heaviest meal of the day.Contrary to the common belief that it should be lunch. And since it should be the heaviest meal of the day, one should make sure that it contains all the necessary nutrients.
Skip breakfast or eating a breakfast too light is a very common mistake nowadays. Because too many people are in a hurry, they eat nothing more than a piece or two of bread with a cup of coffee for breakfast. Then when they feel exhausted at recess, they wonder why.
There are two things that must be done so that you can have a proper breakfast:
1) Wake up early; Y
2) Simple plan, easy to prepare but balanced menus.
Breakfast should include a protein food such as egg or milk, cereal or bread, or both, and a drink. If a good source of vitamin C is included, the daily allowance is assured.
Variety in breakfast planning can be added in many ways. Cereals can be hot or cold and so can bread. The bread can vary from plain white to grilled cakes, pandesal or rehearsed. As a drink, you can have milk, cocoa, natural coffee, and your source of vitamin C can be anything from orange juice to grapefruit slices.
Variety is very important in meal planning. Sometimes, it is the single most important factor in determining whether a meal will be a success or not. There are several ways to add variety to your meals. Check out some of the tips below:
1. Do not repeat the same type of food at one meal. If you’re dining on a gluten-free tokwa bar, don’t also serve adobong tokwa.
2. Try to avoid using only one type of food at a meal. A menu consisting of rice, macaroni salad, potatoes, and crackers is bad because all of these foods are high in carbohydrates. A proper meal should contain 10 to 15 percent protein, 25 to 35 percent fat, and 50 to 60 percent carbohydrates.
3. Avoid serving more than one strong-tasting food at a meal. The reverse of this should also be avoided. Too many bland foods taken together are not palatable.
4. Combine flavors. A contrast of flavors is always good and certainly adds to the variety on the menu. Try using soft foods to supplement acids and sweets to contrast acids.
5. Use sauces and condiments to add to the flavors of a dish, but don’t mask its original flavor. Just the right amount of ketchup can work wonders for a meatloaf, but too much ketchup can drown it.
6. Be particular about serving temperatures. If the soup must be hot, serve it HOT, and if ice cream is on the menu, serve it COLD. Nothing is more unpleasant than warm soup or ice cream.
7. Provide attractive color combinations. A meal of mashed potatoes, Spanish rice, and cauliflower looks drab. Try to use complementary colors like red, green, yellow, and white. Color can also be added by using toppings like red and green pepper rings, kinchay, celery, or peanuts.
8. Contrast of textures and consistency. Do not serve a meal consisting of rice broth, creamed chopped gluten, mashed potatoes, and pudding. Eat something chewy like gluten steaks, something soft like pumpkin puree, and something tough like brittle peanuts.
9. Vary the shapes of foods (round, square, etc.) on the plates.
10. Plan your menus according to the season. Piping hot soup won’t be welcome served on a hot summer night, but it would make a nice addition to a meal on cold days.
