In the morning: eggs, milk, pumpkin porridge, potatoes, vegetables, apples, coffee... What is my choice?

What should I eat in the morning? I worry again. At times like this, let's recall the diet of Professor Kim Hyung-seok, an honorary professor of philosophy at Yonsei University, who is 104 years old (born in 1920). It cannot be generalized that one person's diet is good for health. However, it can serve as a reference. Professor Kim, who is still actively writing columns and giving external lectures, has astonishing energy. Let's examine the nutrients based on his breakfast.

 

 

Lunch and dinner are regular meals including meat to supplement protein.

 

Professor Kim Hyung-seok starts his morning with one soft-boiled egg, milk, pumpkin porridge, half a boiled potato, vegetables, half an apple, and half a cup of coffee. For lunch and dinner, he consumes a regular meal including meat to supplement protein. It is a well-balanced healthy diet containing various nutrients such as protein, calcium, vitamins, carbohydrates, and fats. Professor Kim also carefully considers the nutritional content, repeatedly mentioning nutrients like protein and calcium. The driving force behind his 104-year healthy lifespan is indeed good food.

 

1-2 eggs rich in protein... "Good for muscle strengthening in middle-aged and elderly"

 

According to the National Standard Food Composition Table (per 100g), two fried eggs contain 15.12g of protein. This is slightly more than boiled eggs (13.49g), but the difference is not significant. If you eat meat, fish, or beans during lunch or dinner, you don't need to worry about protein deficiency throughout the day.

People over middle age need to pay attention to protein intake and strength training because muscle loss progresses. Professor Kim Hyung-seok hikes up the back mountain of his home in the morning (Yeonhui-dong, Seoul). The incline helps strengthen leg muscles. Elderly health is ultimately about muscles. Protein-rich foods and strength exercises seem to be the pillars of a healthy lifespan.

 

Energy replenishment in the morning with potatoes... "Diabetes patients should be cautious"

 

Professor Kim Hyung-seok replenishes the necessary energy in the morning with potatoes. Carbohydrates must be consumed. If deficient, energy levels drop, and concentration and memory decline. Avoiding carbohydrates entirely during dieting can lead to significant aftereffects. Glucose, which is essential for brain activity, is also a carbohydrate. Professor Kim still engages in vigorous intellectual activities. It seems he needs more carbohydrates such as potatoes, sweet potatoes, and whole grains. However, since potatoes have a high glycemic index (GI), diabetics should be cautious.

 

Pumpkin porridge… protects the bronchial tubes and lungs, promotes eye health, and boosts immunity

 

The aged pumpkin commonly used in pumpkin porridge is primarily composed of beta-carotene. According to the National Cancer Information Center, it is a nutrient that protects the bronchi and lungs from air pollution and fine dust. It also contains a high amount of lutein, which helps maintain retinal health and improve vision. Rich in vitamins B and C, which are good for fatigue and immunity, it also contains balanced amounts of phosphorus, calcium, iron, and magnesium. Eggs and vegetables also contain lutein, which can create a synergistic effect with pumpkin porridge.

 

If you don't feel like drinking milk, yogurt... Vegetables and fruits rich in antioxidants are essential.

 

The representative food good for bone health is milk. It is high in calcium, but some people avoid it due to digestive issues. In this case, calcium-fortified yogurt (yo

Yogurt can be a good alternative. However, it is advisable to check the ingredient list and avoid products that contain high levels of saturated fats.

Vegetables and apples are indispensable in breakfast. Although fruit prices are very high these days, they are one of the best health foods rich in vitamins and antioxidants. Coffee after meals helps with bowel movements and improves concentration, benefiting daily routines in the morning. Why not choose and eat the foods listed above that suit you?