When you're looking to upgrade your diet, breakfast is a good place to start. Many typical breakfast foods — pancakes, muffins, waffles and bacon — are high in fat, sugar and simple carbs that give you an immediate急于能量but leave you feeling flat by mid-morning. Fruit, on the other hand, is arich source of carbohydrates,纤维，维生素和矿物质，填补你，给你能量。对水果，瘦肉蛋白的一天那是开了个好头的来源。
Fruit in the Morning
The secret to a satisfying breakfast that ticks all the nutritional boxes and keeps you going until lunch is choosing a combination of foods that provide:
- Complex carbohydrates, which provide long-lasting energy as well as fiber to fill you up
- 精益蛋白质，这是most satiating macronutrientto keep you feeling full until lunch
- Healthy fats that provideenergy and satiety
Fruit is a healthy way to getcomplex carbs。虽然水果中天然存在的糖是丰富的，他们认为是复杂的碳水化合物 - 不是简单的碳水化合物 - 因为它们含有的膳食纤维。光纤是通过你的系统大多是未消化的植物的部分。光纤增加bulk to foods和slows digestion and absorption of the fruit sugars to provide long-lasting energy.
Read more:是糖在水果对你不好？
营养of Various Fruits
Eating fruit will help you meet yourdaily nutrition goals。Along with dietary fiber, fruit is also a rich source of维生素A和C和the mineral potassium. Vitamin C is important for the health of your immune system and the growth and repair of cells; vitamin A boosts skin and eye health and fights infection; and potassium helps control blood pressure.
According to theInstitute of Medicine, men need 38 grams of fiber and women need 25 grams of fiber each day. One cup offresh blueberriescontains only 84 calories and 3.6 grams of fiber — 9 to 15 percent of your daily fiber needs.One medium applewith skin contains even more fiber — 4.4 grams — andone medium banana提供3.1克。
Therecommended daily intake维生素C是90毫克的男性和75毫克的妇女。蓝莓一杯提供14.4毫克;一个介质苹果有8.4毫克;和一个介质香蕉含有10.3毫克。你会得到这取决于您选择的水果你每天维生素C的百分比和19之间9不管你是男是女。
对于维生素A，推荐是700微克的妇女和900微克为男性。蓝莓一杯提供80微克;一个介质苹果公司提供98毫克;和介质香蕉含有76微克。
所有的成年人每天需要4700毫克的钾。香蕉的钾的最佳来源之一，和一个介质香蕉提供的每日需要量近10％。中等苹果中含有195毫克，而一杯蓝莓提供114毫克。
A Low-Calorie Addition
Many fruits are low in calories compared to the volume of food they provide. Strawberries, grapefruit, peaches, papaya and cantaloupe all provide fewer than60个卡路里每份。You can indulge in these sweet treats each morning without going over your breakfast calorie budget.
Other fruits arehigher in calories, which is good to know if you're watching your weight. Mangos, grapes, cherries and bananas have more calories and sugar and should be eaten in moderation. A whole mango, for example, provides 45 grams of sugar. Although it's natural sugar, it still adds to your total calorie intake for the day.
The Perfect Pairing
Some delicious fruit combinations include strawberries, raspberries and blueberries; grapefruit,kiwi and strawberry;和黑莓，木瓜，哈密瓜。切片了您的收藏夹，并为他们提供服务与富含蛋白质，不加糖的坚果黄油或鸡蛋一块全麦面包就好了，无论如何你纯希腊酸奶突破。
Read more:Top 10 Healthiest Fruits & Vegetables
- National Association of Physical Literacy: Carbohydrates
- The American Journal of Clinical Nutrition: Protein, weight management and satiety
- Fat Detection: Taste, Texture and Post Ingestive Effects: Chapter 15 Fats and Satiety
- UCLA: The Complexities of Carbs
- NutraIndia Summit: Role of Dietary Fibres in Nutrition
- Extension: What Are the Key Nutrients in Fruits and Vegetables?
- The National Academies of Sciences, Engineering and Medicine: Dietary Reference Intakes: Macronutrients
- USDA: National Nutrient Database: Blueberries, raw
- 美国农业部：全国营养数据库：苹果，生，皮肤
- USDA: National Nutrient Database: Bananas, raw
- 的国家科学院，工程和医学：居民膳食营养素参考摄入量（的DRIs）：推荐摄取量和足够的摄入量，维生素
- WebMD: Get Something for Nothing: 25 Nearly Calorie-Free Foods
- WebMD:水果最糖吗?