朝食をとる工夫をしましょう

朝食がとれない人、とらない人・・・
原因を考えてみながら、どうすればとれるようになるか、
工夫してみましょう。

食べる時間がない人は牛乳、ヨーグルトなどの手軽な
 乳製品やミルクティー、コーンスープなどの飲み物、栄養
 補助食品など何か口に入れるように習慣づけてみましょう。
その後、品数を増やしていきます。
 
朝、食欲がない人は夕食の見直しが必要です。
  夕食は油ものを避け、食べ過ぎないようにします。
  その分を朝食で摂るようにします。

起きてすぐに食べられない人は出勤途中で食べたり、
 出勤時にコンビニなどで購入したりして職場で食べるなど
 工夫してみましょう。
 

<朝食の基本の形は主食、主菜、副菜があること>
和食党の人は・・・
ご飯、味噌汁、納豆や卵焼きや焼き魚などの主菜、おひたし
などの副菜を組み合わせます。
     
パン党の人は・・・
パン、目玉焼きやハムなど、サラダや野菜ソテーの組み合わせ
など。
乳製品や果物がつくとより良いです。
 
<時間がなくて、そろえられない人はもっと簡単に!>
具だくさんの味噌汁にすると、野菜をたくさんとることができます。
さらにその味噌汁に豆腐や卵を入れると、忙しい朝でも必要な
栄養素を一品で、とることができます。
 
トーストとコーヒーだけの人には、マーガリンの代わりにスライス
チーズやハムと野菜をのせると、バランスがよくなります。
<どうしても時間や手間がかかってしまう・・・>
〇市販品を利用します

野菜や春雨入りのカップスープ、レトルトの主食、温泉卵など

シリアルに果物、野菜ジュースなど
 
できることから、始めてみましょう。



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