---
title: "兒童早餐怎麼吃？　營養均衡不發胖 - FoodNo1.com"
description: "優質早餐包括碳水化合物、優質蛋白質及鮮乳製品，例如豬排蛋吐司加上一杯鮮奶。 每日應攝取6大類食物，包括全榖根莖類10至18份；豆魚肉蛋類4至8份；蔬菜類3至5份；水果類2至4份..."
url: "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3404-2017-02-08-12-02-10.html"
date: "2026-05-28T14:37:17+00:00"
language: "zh-TW"
---

#  兒童早餐怎麼吃？ 營養均衡不發胖

  No.1 Admin   [飲食健康](https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health.html)    2017年2月07日    點擊數: 2107

 ![](https://www.foodno1.com/images/obhealthno1/2017-02/bad8ac045c.jpeg)

兒童要長得壯健，關鍵就在於早晨的第一餐。營養師建議，優質早餐包括碳水化合物、優質蛋白質及鮮乳製品，例如豬排蛋吐司加上一杯鮮奶。

#### 每日應攝取6大類食物

夏子雯, 新光醫院營養師指出，根據每日飲食指南國中小學童建議量，包括全榖根莖類10至18份；豆魚肉蛋類4至8份；蔬菜類3至5份；水果類2至4份；低脂乳品類1.5至2份；油脂與堅果種子類5至8份。

#### 食物份量這樣計算

夏子雯表示，簡單來說，4分之1碗白飯、2分之1碗地瓜或1片吐司為一份全榖根莖；2分之1手掌大的肉或一顆雞蛋為一份豆魚肉蛋；2分之1碗煮熟的蔬菜為一份蔬菜；一個拳頭大的水果為一份水果；1杯240cc的鮮奶為一份乳品；3分之1湯匙的油、1湯匙的堅果為一份油脂與堅果種子。

#### 營養早餐簡單吃

夏子雯營養師舉例，一份豬排蛋吐司有豬肉片、雞蛋，搭配高麗菜絲，提供全穀根莖類2份、豆魚肉蛋類2份，以及油脂與堅果種子類2份；若能搭配一杯低脂牛奶，就是完整營養的早餐。

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