跟营养学家提两个问题，希望不吝赐教。1。早餐牛奶＋面包
这个组合是否缺乏脂肪啊？（以上两者的脂肪含量应该都不高）脂肪不但能带来饱腹感（这对于经历了一个晚上而倍感饥饿的神经来说很重要），而且脂肪酸还在神经传导中起重要作用。就个人感觉而言，早餐缺少脂肪往往领我头脑反映的速度和准确率都严重下降，短期记忆力也受到影响。对于我们这些脑力劳动为主的人来说，是否应该推荐一两样高脂肪的食品呢？
2.
饭后建议水果（Fruit），不是果汁。
我猜原因是果汁含膳食纤维的数量少。但是我记得世界卫生组织推荐膳食纤维的标准摄入量是15克，食用过多膳食纤维似乎也会对身体有害。那么如果正餐已经包含很多蔬菜，可不可能这些纤维就已经足够了呢？
你的问题有些过于专业了，我试着回答
问题一：
人体只需要一定的脂肪来补充人体组织的新陈代谢。但不是很多。目前大多数国家推荐的脂肪每日摄取量是以脂肪提供的能量为指标的，以少于30%的食物总能量为佳。也就是说，你每天摄取的能量其中的15-30%可以来自脂肪。少于10%的能量来自饱和脂肪。
其中脂肪的质量是以不饱和脂肪的含量（多为佳），饱和脂肪的含量（少为佳），转脂肪含量（少为佳）,胆固醇（少为佳）等为指标。
一个成人每日的能量消耗大概是2000 kcal（女）和2500 kcal（男）左右。按这个计算，女生饱和脂肪的摄取不可多于20克，总脂肪摄取不可多于60克。男生女生饱和脂肪的摄取不可多于25克，总脂肪摄取不可多于75克。
脂肪能带来饱腹感是因为其高能量（9kcal/g）,一般的糖类和蛋白质只有4kcal/g。
一般推荐的脂肪来源是鱼类，坚果类，和植物油类。
人体直接可利用的能量是葡萄糖，脑袋也不例外。能量主要来之碳水化合物。脂肪不是主要来源。
因此个人意见早餐不推荐高脂肪食品。
问题二：
建议水果是因为膳食纤维的原因。目前推荐量是14g/1000kcal, 也就是30g（女）和35g（男）。目前尚未找到过多食用膳食纤维的坏处。
附：Food Sources of Dietary Fiber
Food Sources of Dietary Fiber ranked by grams of dietary fiber per standard amount; also calories in the standard amount. (All are ≥10% of AI for adult women, which is 25 grams/day.)
Food, Standard Amount Dietary Fiber (g) Calories
Navy beans, cooked, cup 9.5 128
Bran ready-to-eat cereal (100%), cup 8.8 78
Kidney beans, canned, cup 8.2 109
Split peas, cooked, cup 8.1 116
Lentils, cooked, cup 7.8 115
Black beans, cooked, cup 7.5 114
Pinto beans, cooked, cup 7.7 122
Lima beans, cooked, cup 6.6 108
Artichoke, globe, cooked, 1 each 6.5 60
White beans, canned, cup 6.3 154
Chickpeas, cooked, cup 6.2 135
Great northern beans, cooked, cup 6.2 105
Cowpeas, cooked, cup 5.6 100
Soybeans, mature, cooked, cup 5.2 149
Bran ready-to-eat cereals, various, ~1 oz 2.6-5.0 90-108
Crackers, rye wafers, plain, 2 wafers 5.0 74
Sweetpotato, baked, with peel, l medium (146 g) 4.8 131
Asian pear, raw, 1 small 4.4 51
Green peas, cooked, cup 4.4 67
Whole-wheat English muffin, 1 each 4.4 134
Pear, raw, 1 small 4.3 81
Bulgur, cooked, cup 4.1 76
Mixed vegetables, cooked, cup 4.0 59
Raspberries, raw, cup 4.0 32
Sweetpotato, boiled, no peel, 1 medium (156 g) 3.9 119
Blackberries, raw, cup 3.8 31
Potato, baked, with skin, 1 medium 3.8 161
Soybeans, green, cooked, cup 3.8 127
Stewed prunes, cup 3.8 133
Figs, dried, cup 3.7 93
Dates, cup 3.6 126
Oat bran, raw, cup 3.6 58
Pumpkin, canned, cup 3.6 42
Spinach, frozen, cooked, cup 3.5 30
Shredded wheat ready-to-eat cereals, various, ~1 oz 2.8-3.4 96
Almonds, 1 oz 3.3 164
Apple with skin, raw, 1 medium 3.3 72
Brussels sprouts, frozen, cooked, cup 3.2 33
Whole-wheat spaghetti, cooked, cup 3.1 87
Banana, 1 medium 3.1 105
Orange, raw, 1 medium 3.1 62
Oat bran muffin, 1 small 3.0 178
Guava, 1 medium 3.0 37
Pearled barley, cooked, cup 3.0 97
Sauerkraut, canned, solids, and liquids, cup 3.0 23
Tomato paste, cup 2.9 54
Winter squash, cooked, cup 2.9 38
Broccoli, cooked, cup 2.8 26
Parsnips, cooked, chopped, cup 2.8 55
Turnip greens, cooked, cup 2.5 15
Collards, cooked, cup 2.7 25
Okra, frozen, cooked, cup 2.6 26
Peas, edible-podded, cooked, cup 2.5 42
Source: ARS Nutrient Database for Standard Reference, Release 17. Foods are from single nutrient reports, which are sorted either by food description or in descending order by nutrient content in terms of common household measures. The food items and weights in these reports are adapted from those in 2002 revision of USDA Home and Garden Bulletin No. 72, Nutritive Value of Foods. Mixed dishes and multiple preparations of the same food item have been omitted.
人体只需要一定的脂肪来补充人体组织的新陈代谢。但不是很多。目前大多数国家推荐的脂肪每日摄取量是以脂肪提供的能量为指标的，以少于30%的食物总能量为佳。也就是说，你每天摄取的能量其中的15-30%可以来自脂肪。少于10%的能量来自饱和脂肪。
其中脂肪的质量是以不饱和脂肪的含量（多为佳），饱和脂肪的含量（少为佳），转脂肪含量（少为佳）,胆固醇（少为佳）等为指标。
一个成人每日的能量消耗大概是2000 kcal（女）和2500 kcal（男）左右。按这个计算，女生饱和脂肪的摄取不可多于20克，总脂肪摄取不可多于60克。男生女生饱和脂肪的摄取不可多于25克，总脂肪摄取不可多于75克。
脂肪能带来饱腹感是因为其高能量（9kcal/g）,一般的糖类和蛋白质只有4kcal/g。
一般推荐的脂肪来源是鱼类，坚果类，和植物油类。
人体直接可利用的能量是葡萄糖，脑袋也不例外。能量主要来之碳水化合物。脂肪不是主要来源。
因此个人意见早餐不推荐高脂肪食品。
问题二：
建议水果是因为膳食纤维的原因。目前推荐量是14g/1000kcal, 也就是30g（女）和35g（男）。目前尚未找到过多食用膳食纤维的坏处。
附：Food Sources of Dietary Fiber
Food Sources of Dietary Fiber ranked by grams of dietary fiber per standard amount; also calories in the standard amount. (All are ≥10% of AI for adult women, which is 25 grams/day.)
Food, Standard Amount Dietary Fiber (g) Calories
Navy beans, cooked, cup 9.5 128
Bran ready-to-eat cereal (100%), cup 8.8 78
Kidney beans, canned, cup 8.2 109
Split peas, cooked, cup 8.1 116
Lentils, cooked, cup 7.8 115
Black beans, cooked, cup 7.5 114
Pinto beans, cooked, cup 7.7 122
Lima beans, cooked, cup 6.6 108
Artichoke, globe, cooked, 1 each 6.5 60
White beans, canned, cup 6.3 154
Chickpeas, cooked, cup 6.2 135
Great northern beans, cooked, cup 6.2 105
Cowpeas, cooked, cup 5.6 100
Soybeans, mature, cooked, cup 5.2 149
Bran ready-to-eat cereals, various, ~1 oz 2.6-5.0 90-108
Crackers, rye wafers, plain, 2 wafers 5.0 74
Sweetpotato, baked, with peel, l medium (146 g) 4.8 131
Asian pear, raw, 1 small 4.4 51
Green peas, cooked, cup 4.4 67
Whole-wheat English muffin, 1 each 4.4 134
Pear, raw, 1 small 4.3 81
Bulgur, cooked, cup 4.1 76
Mixed vegetables, cooked, cup 4.0 59
Raspberries, raw, cup 4.0 32
Sweetpotato, boiled, no peel, 1 medium (156 g) 3.9 119
Blackberries, raw, cup 3.8 31
Potato, baked, with skin, 1 medium 3.8 161
Soybeans, green, cooked, cup 3.8 127
Stewed prunes, cup 3.8 133
Figs, dried, cup 3.7 93
Dates, cup 3.6 126
Oat bran, raw, cup 3.6 58
Pumpkin, canned, cup 3.6 42
Spinach, frozen, cooked, cup 3.5 30
Shredded wheat ready-to-eat cereals, various, ~1 oz 2.8-3.4 96
Almonds, 1 oz 3.3 164
Apple with skin, raw, 1 medium 3.3 72
Brussels sprouts, frozen, cooked, cup 3.2 33
Whole-wheat spaghetti, cooked, cup 3.1 87
Banana, 1 medium 3.1 105
Orange, raw, 1 medium 3.1 62
Oat bran muffin, 1 small 3.0 178
Guava, 1 medium 3.0 37
Pearled barley, cooked, cup 3.0 97
Sauerkraut, canned, solids, and liquids, cup 3.0 23
Tomato paste, cup 2.9 54
Winter squash, cooked, cup 2.9 38
Broccoli, cooked, cup 2.8 26
Parsnips, cooked, chopped, cup 2.8 55
Turnip greens, cooked, cup 2.5 15
Collards, cooked, cup 2.7 25
Okra, frozen, cooked, cup 2.6 26
Peas, edible-podded, cooked, cup 2.5 42
Source: ARS Nutrient Database for Standard Reference, Release 17. Foods are from single nutrient reports, which are sorted either by food description or in descending order by nutrient content in terms of common household measures. The food items and weights in these reports are adapted from those in 2002 revision of USDA Home and Garden Bulletin No. 72, Nutritive Value of Foods. Mixed dishes and multiple preparations of the same food item have been omitted.
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