1. Recommended staple foods (carbohydrates): porridge, noodles, steamed bread, pancakes, bread, etc. Staple food is not recommended: fried dough sticks, oil cakes and shortbread 2. Eggs, milk and meat (high quality protein) such as milk, yogurt, soybean milk, eggs, meat and bean products. There are at least 1-2 in these foods. Ensure the intake of high-quality protein. Traditional breakfast usually has an egg, and eggs are also very helpful to improve the quality of breakfast. But we usually recommend that everyone eat an egg every day. If we eat a whole egg for breakfast, then the egg quota for this day has actually been completed. If we eat eggs for lunch and dinner, it will be much more, because we in China like to stir-fry and make soup with eggs. Therefore, personal advice, might as well plan for yourself, if you eat eggs in the morning, then you won't eat lunch and dinner. If you want to eat dishes made of eggs, don't eat eggs for breakfast, and eat milk, beans and meat instead. Of course, there is no need to be strict. It is good to have this awareness. Be sure to eat, but don't overdo it. 3. Fruits and vegetables (vitamins, minerals and dietary fiber) provide water, vitamins, minerals and dietary fiber. Fruits and vegetables are easily overlooked in breakfast, especially vegetables. Many people don't have the habit of eating vegetables for breakfast, and some people find it troublesome. In fact, it is very convenient and convenient to eat green leafy vegetables for breakfast. Wash the vegetables the night before and put them in the refrigerator. Boil a pot of boiling water in the morning and blanch the green leafy vegetables. Mix some sesame paste or chopped nuts, soon. A more convenient way is to cook the food the night before, and don't turn it upside down and put it in the refrigerator for preservation. Get up the next day and heat it in the microwave oven. Vegetables that can be eaten raw are even simpler. 4. Nuts (high-quality fat, vitamin E, minerals) are eaten in breakfast. As a small part of breakfast, nuts not only enrich the breakfast content, but also are unlikely to overeat. In the morning, people's metabolism is at its peak, and then there is a day's work or study. At this time, eating high-calorie nuts is not easy to gain weight. In fact, it is not difficult to have a perfect breakfast. Don't stay up late at night, get up early in the morning and spend a little time and thought. A day's work lies in the morning, and the importance of natural breakfast is self-evident. Therefore, everyone must have a good breakfast, ensure good health and keep a clear head, which is more conducive to work or study.