Breakfast: The Heaviest Meal Of The Day
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, you have to make sure it contains all the necessary nutrients.
skipping breakfast o Eating breakfast too light is a very common mistake today. Because too many people are in a hurry, they eat nothing more than one or two pieces 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 in order to have a proper breakfast:
1) Get up early; Y
2) Simple plan, easy to prepare but balanced menus.
Breakfast should include a high-protein food such as eggs or milk, cereal or bread, or both, and a drink. If a good source of vitamin C is included, the daily ration is assured.
Variety in breakfast planning can be added in many ways. Cereals can be hot or cold, just like bread. The bread can vary from simple white to grilled cakes, pandesal or ensaymada. As a drink, you can have milk, cocoa, natural coffee, and your source of vitamin C can be anything from orange juice to grapefruit sections.
Variety is very important in meal planning. It is sometimes the most important factor in determining whether or not a meal will be a success. There are several ways to add variety to meals. Take a look at some of the tips below:
1. Do not repeat the same type of food in a meal. If you’re having a gluten-free tokwa loaf for dinner, don’t also serve adobong tokwa.
2. Try to avoid using only one type of food at a meal. A menu that consists of rice, macaroni salad, potatoes, and crackers is bad because all of these foods are high in carbohydrates. A proper meal should be 10 to 15 percent protein, 25 to 35 percent fat, and 50 to 60 percent carbohydrates.
3. Avoid serving more than one strongly flavored food at a meal. The reverse should also be avoided. Too many soft foods taken together are not palatable.
4. Combine flavors. A contrast of flavors is always good and certainly adds to the variety of the menu. Try to use bland foods to complement the spicy, sweet foods to counteract the bitter.
5. Use sauces and dressings to add flavor to a dish, but don’t mask its original flavor. Just the right amount of tomato sauce can work wonders for a meatloaf, but too much tomato sauce can drown it out.
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 less appetizing than warm soup or liquid ice cream.
7. Provide attractive color combinations. A drab-looking meal of mashed potatoes, Spanish rice, and cauliflower. Try to use complementary colors like red, green, yellow and white. Color can also be added using garnishes such as red and green pepper rings, kinchay, celery, or peanuts.
8. Texture contrast and consistency. Do not serve a meal consisting of broth rice, minced gluten cream, mashed potatoes, and pudding. Eat something chewy like gluten-free steaks, something soft like pumpkin puree, and something hard like peanut crisps.
9. Vary food shapes (round, square, etc.) on plates.
10. Plan your menus according to the season. Piping hot soup will not be welcome if served on a hot summer night, but it would make a nice addition to a meal on cold days.