Eat breakfast like a king, and dinner like a beggar.

Doctors advise that those who want to be healthy should focus on eating a hearty breakfast, gradually reducing their intake towards evening, just like the saying goes, "Eat breakfast like a king, lunch like a rich man, dinner like a beggar."

Illustration: Health.

According to Doctor Tran Thi Minh Nguyet, many people nowadays don't have the habit of eating breakfast. Children going to school and adults going to work with empty stomachs has become a long-standing habit. Part of this is because many people stay up late, oversleep, and always wake up just before breakfast, leaving them no time for a proper meal.

Many studies show that skipping mealsLight has a significant impact on health and productivity in work and study. However, ontIn reality, changing this habit is not easy at all. The doctor advises...It's best to get into the habit of waking up a little earlier to have more time.Prepare breakfast. If that's too much trouble, you can have breakfast at a restaurant, but be sure to ensure food safety and hygiene.

A common mistake among some women trying to lose weight is skipping breakfast, which seriously harms the stomach and reduces productivity throughout the day. Research shows that you should prioritize breakfast and gradually reduce your food intake towards evening. If you skip breakfast, you tend to eat more at subsequent meals, easily leading to the accumulation of fat and cholesterol.

After breakfast, you often have to work or study, which expends energy. Conversely, after dinner, you rest or sit still, leading to the easy accumulation of excess fat. Research shows that a proper breakfast is essential, especially for those who want to lose weight.

Creating a nutritious breakfast menu is simple. If you want to make it yourself, prepare the ingredients the night before and cook it quickly the next morning. Note:Breakfast should be considered one of the three main meals of the day, therefore it needs to contain a balanced amount of nutrients, including the following groups: carbohydrates (rice, noodles, bread, spring rolls, pho, hu tieu), protein (meat, eggs, milk, fish, beans), fats (oil, lard, butter), vitamins, minerals, and fiber (vegetables, fruits).

In terms of quantity: Breakfast should provide the body with 1/4 to 1/3 of its daily energy, protein, vitamin, and mineral needs. This diet ensures sufficient nutritional intake throughout the day, rather than placing the entire burden on lunch and dinner.

A nutritious breakfast menu should be varied and varied. Rice can be replaced with nutritious cereal, and foods rich in protein and fat such as eggs, lean meat, soy products, and fruits and vegetables can be included to supplement vitamins, fiber, and essential trace elements and minerals. A glass of milk can be added depending on age and needs. Milk provides calcium to prevent osteoporosis, and there are specialized milk options for the elderly and diabetics.

According to VNE